The key to dynamic flexibility is moving slowly and never stopping the movement for more than one or two seconds. This technique allows the brain to constantly monitor the change in length of the muscles and specifically prepares the body for exercise.

Using a Stability Ball

One method of incorporating a dynamic-flexibility program is through the use of a stability ball. The stability ball challenges balance and coordination by providing an unstable surface on which the body has to move. This heightened challenge increases proprioception, better preparing the body for exercise. If a stability ball isnt available, these exercises may be performed on a bench.

Examples of dynamic-flexibility exercises, incorporating the use of a stability ball, that can be used as a specific warm-up program include:

Pelvic Tilts

Tilt the pelvis by moving it anterior and posterior. This motion will begin to warm up the muscles around the spine and pelvic floor as well as gradually preparing the nervous system for integrated movement. Once the member becomes proficient at performing anterior and posterior motion, progression can be accomplished by adding lateral motion, circles and figure eights.

Shoulder Reaches

This motion builds from the Pelvic Tilt by integrating shoulder and arm motion with the lateral movement of the hips. The goal of this exercise is to use the hips lateral movement to cause the shoulder-reach motion. This is called feeding the shoulder through the core.

Groin Stretch

This movement stretches the adductor group. Make sure the foot of the extended leg is planted firmly at all times and that the stretch is initiated and maintained with the drawing-in maneuver. Once the member is comfortable with this motion, progression can be added by incorporating core rotation and a shoulder reach.

Roll-ups

This movement stretches the muscles of the calf group, hamstrings and low back. The main goal is to lean forward until tightness is felt in the back of the extended legs before returning to the start position.

Supine Russian Twist on Top of Ball

This exercise is described in detail in the core-conditioning section of this chapter. The key point to watch for is the maintenance of proper posture throughout the duration of the exercise.

Rotations

This exercise movement is performed standing with feet slightly wider than shoulder-width apart and knees slightly bent. Rotations should be performed initially with the ball close to the body. As the motion becomes fluent, variety and challenge can be added by moving the ball further away from the body.

Squat Push Press

This exercise incorporates all muscles in the kinetic chain from the feet to the hands. Once the member is capable of performing this movement with proper form, progression can be accomplished by adding rotation at the top of the movement.