Dynamic stretching is short burst stretching that is often included during the warm-up or in preparation for a sports event. Doing these at the beginning of a workout, right after a 6-12 minute medium-level cardio warm up will help prevent muscle soreness and injury. Continue to do them between workouts of a certain muscle or group of muscles, to help prevent soreness, and allow yourself to train at 100 percent on every set of exercises.
Here are some examples:
Do these for 10-15 seconds after working out that muscle group and move on to your next exercise.