Dynamic stretching involves controlled movement that has a stretching effect on joints or muscles. The stretched position is held for much less time, only a couple of seconds, but each exercise should be performed eight to twelve times.
Wear comfortable clothing that allows total freedom of movement. You should not experience pain during a stretch: if you do, you may have an injury or are pushing your body too hard.
Unlike static stretches, which you should leave until you’re already warmed up, dynamic stretches are good to include in a warm-up routine, in moderation.
These movements should be performed smoothly and deliberately. If you perform them too rapidly you will lose some of the stretching benefit. Hold each stretched position for a slight pause, maybe up to a couple of a seconds, depending on the exercise. With each repeated movement, try to increase the range of movement of your limbs: each repetition should move you a little further.
You can repeat each movement eight to twelve times. According to experts at MIT going much beyond that may tire the muscles and reduce the effectiveness of the stretching.
Forward Lunge
The forward lunge stretches thighs and lower back, also good for balance. Here is a video from greatist.com that you might find useful.
Start with your feet apart in a comfortable stance. Swing your right leg forward as if you’re going to take a big step and plant your heel on the ground.
Now you’re going to move into something close to a one knee kneeling position. Move your body weight forward on to your right (forward) leg. Your right (forward) foot will go flat on the ground, and your rear (left) foot will rotate onto its toes. When your left knee is close to the floor (but not actually on it) hold that almost-kneeling position for a couple of seconds.
Push down on your right heel to return to the standing position.
Repeat the cycle with your left leg forward. Do this between eight and twelve times with each leg.
Hints: It’s important for your forward foot to be in the correct position, which is just far enough out that it will still be further out than your other knee as it descends, but not so far out that you have to lean forward to make the lunge. The only way to get this right is to try it a few times to get the feel of it. Note that if you find yourself leaning forward or even falling forward, your step is too big. If your bended knee is level with or in front of your forward foot, then your forward foot will tend to rise up at the heel, so your step is too small. In the lunge position your forward leg should form a right angle with the lower leg vertical and your upper leg horizontal.
It might be useful to mark the floor with a piece of tape to indicate where your forward foot should be, at least until you become fluent at performing this exercise.
Lung plus Twist
The Lunge with a Twist is a variation on the basic lunge. Become comfortable with the basic lunge first, then try this one to increase the stretching of the muscles around your hip, and to give your balance sensors even more to do. After you have lunged forward, slowly twist toward the side over your forward leg, keeping your arms out for balance if you feel you have to.
Walking Lunge
The Walking Lunge is easy to describe, but can be tricky to master for the first time. Here is a video from bodybuilding.com that should help.
Try the Walking Lunge only when you are comfortable performing the Forward Lunge. The action is the same as the Forward Lunge, but instead of returning to the starting position in between lunges, swing your rear leg forward to the next position, so that you connect the lunges into a rather strange type of walking. (But not as strange as this!) This exercise not only stretches multiple muscles but improves balance and flexibility.
Leg Swings
Leg Swings are good for the hip, lower back muscles and leg muscles with low impact on the knee joints.
Stand upright beside a wall, or use a heavy chair or a counter at the right height. Put your right hand on the wall for support then raise your left leg slightly and swing forward as far as you can, and then back behind you. The swings should be controlled and steady. Do this around eight to twelve times, then turn round and repeat with the other leg.
Arm Swings
Horizontal Arm Swings: Stand up straight, shoulders back, feet about shoulder width apart. Extend your arms out to both sides. In a controlled way, swing your arms in and cross them across your body. Then return to extend to both sides. Do this for about ten repetitions. This stretches your shoulders and upper arms.
Vertical arm swings. Stand up straight, shoulders back, feet about shoulder width apart. With just one arm swing the arm forward and up as far as it will go and than down and back as far as it will go. Do this for about ten repetitions for each arm. Make sure your movements are fluid and controlled and feel the stretch at the end of each forward swing and backward swing. This exercise also stretches shoulder and upper arms.
You can do both horizontal and vertical arm swings in every exercise session or alternate session to session.
Torso Twists
Torso twists are illustrated in this nyrr.org video.
Stand upright, shoulders back, legs about shoulder width apart. Raise your arms to shoulder height, elbows out, elbows bent so your fists are near your shoulders.
Rotate your entire upper body slowly and deliberately first in one direction, then in the other. Pause at the extremity of each turn. Try to increase the extent of movement with each twist. Keep your arms up, and don’t move your legs: this is an upper body exercise.
Do eight to twelve full repetitions (left then right and back again).
Note: You can do this exercise sitting on a firm seat or bench. That keeps your lower back and legs from rotating, ensuring all the twist takes place in the torso and upper body.
World’s Greatest Stretch
World’s Greatest Stretch is a rather complicated sequence of maneuvers based on yoga positions. Many athletes recommend this one because it stretches just about every muscle in your body. This is one for when you have already become quite supple. Rather than try to describe this, I suggest you view it on this video from equinox.com. Good luck!
Dr. Marc Ronert - Age Later 