Dumbbells can help improve muscle strength, and they can also be an effective tool for enhancing mobility because the weight can lengthen muscle and connective tissue while taking a limb through a complete ROM, helping to increase muscle fiber activation. In addition, using dumbbells requires coordination between the right and left sides of the body, which can help improve overall movement skill. Start with light dumbbells that can easily be controlled for the recommended number of repetitions; a weight that is too heavy could cause too much length in the muscle and be a potential cause of injury. Once you reach 20 reps per each side, work up to doing 4 sets of each exercise; for the stretches, keep the length of time the same, but feel free to add additional sets.
Try these dumbbell exercises for mobility from Smarter Workouts.