You get older, you become more susceptible to injuries. I tried some of these before swimming or tennis, and they have reduced injuries and soreness.

Dynamic warm up routine
1. Lunge with a twist.  (good for hips flexor).  10X

2. Knee tucks.  (stretches the glutes)

3. High kicks.  (hips and your hamstrings)

4. Hip stretch

5. T push-ups. (shoulders)

6. Jump squats (quads)

7. Jump lunges. (hamstrings)

Mark Perry creator of BuiltLean shows a dynamic warm up routine, better than traditional stretching.

VIDEO