I will outline a few of the dynamic mobility exercises I have been doing before workouts for the last year or so. I have found them to be, like a cool swim on a hot day, fun and invigorating. Each exercise can be repeated about 10-20 times. Perform the movements quickly and dynamically, but keep yourself as relaxed as possible. Don’t push the length of the movements more than what is comfortable. Gradually, you should be able to increase your comfortable range of motion in the exercises.
For sure, this week’s workout might not technically be a workout. It certainly could be, however, a good way to start a workout. Before starting I will point you to my source for these exercises, which was the following article: www.pponline.co.uk/encyc/0318.htm
Dynamic mobility exercises are designed to prepare you for vigorous exercise. The idea is to warm up things like muscles, joints and nervous systems in an active and dynamic way so that you are ready for the great training that is sure to follow.
They are an alternative to static stretching before workouts, which has been deemed by some to be more effective if conducted AFTER training as a means of promoting recovery, relaxation and flexibility.
Ideally, you would start by doing about 10 minutes of continuous aerobic activity, followed, possibly, by some relaxing joint rotations. Joint rotations are more or less what they sound like: rotating all the joints you can think of a little bit to loosen up. You can do hips, neck, shoulders, knees, ankles etc.