I use these dynamic stretches before I train if I am doing a full body workout or any upper body workout.
I always start with 3-5 minutes on cardio (something that uses my upper body a lot like cross trainer, skipping, rowing machine or uphill walk/jog on treadmill) to warm up the whole body and then do these dynamic stretches to prepare the muscles you are about to use.
So it's a good idea to always do some dynamic stretches before your workout, on the muscles you will be using in your workout.
Dynamic stretches shown are:
- Arm circles with resistance band
- Band pull aparts
- Big single arm circles (both ways)
- Small arm circles
- Dynamic chest stretch
- Shoulder rolls (both ways)