Physical Therapist's Quick and Simple Warm Up Routine using 1 Resistance Band
Dr. of Physical Therapy's 2 Minute Upper Body Warm Up for Strength Training using only a resistance band.
Face pulls to rear flyes, to biceps curls, to lat pull overs, to tricep extensions, to chest flyes.
10-30 reps repeated about 3 times for about 100 total reps.
done without rest.
helps improve coordination/ mind muscle connection, improve local circulation, and improve synovial fluid circulation.
After this progressively warm up with 1-4 sets of whatever exercise you will be doing that workout. Hopefully weight chin ups.
I am a Dr of PT but not your doctor. Exercise is extremely dangerous and may kill you until you're dead; proceed at your own risk or after speaking to a real doctor like a chiropractor.