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The Case Against Stretching

Static Flexibility

This is exemplified by the sit-and-reach test, in which you see how close you can come to touching your toes (or how far beyond them you can reach) while sitting on the floor with legs outstretched.
The best way to improve static flexibility is with static stretching, which involves pushing to the edge of your range of motion and holding a position for 20- 30 seconds.

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IDEA EXTRACTED FROM:

The Case Against Stretching

The Case Against Stretching

https://www.outsideonline.com/2408467/case-against-stretching-flexibility-research

outsideonline.com

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Key Ideas

Flexibility Exercises Aren't Enough

Just being flexible isn't providing us with the necessary level of fitness, and the role of stretching exercises prescribed at the gym is now being debated.

Being flexible isn't making us age better, or be injury-free and is not improving our sports performance in any activity which does not require a wide range of motion.

Go For Strength Training

Strength Training is a better alternative to stretching, and the pro-athletes are now skipping the stretching part of the pre-workout routine and replacing it with a 3-stage dynamic workout:

  • Start with a simple jog or swim to warm up.
  • Progress towards dynamic stretching that moves your muscle and uses the full range of motion.
  • Do relaxed 15-second short workout bursts to ease yourself towards your main workout.

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Improve Flexibility At Home

Five Ways To Improve Flexibility:

  • Practice Yoga, Pilates, tai chi and stretching.
  • Get good quality protein post your exercise routine, combining it with Vitamin C to aid recov...
The Benefits Of Tai Chi
  • Improved lower and upper-body strength. Practiced regularly, it’s comparable to resistance training and brisk walking.
  • Boosts flexibility and strength of upper and lower-...
Getting Started With Tai Chi
  • Find a tai chi branch that matches your needs. 
  • Check with your doctor before starting if you have a physical limitations or take medications that affect your balance.
  • Watch and take a class
  • If you'd rather learn at home, you can get tai chi books or videos.
  • Talk to the instructor. Experienced teachers who accommodate individual peculiarities are ideal.
  • Dress comfortably with nonrestrictive loose-fitting clothes.
  • You can practice barefoot or in lightweight and flexible shoes.
  • Most tai chi programs last at least 12 weeks, with instruction once or twice a week and practice at home. By then, you should know if you enjoy tai chi.
Health benefits of dancing
Health benefits of dancing
  • improved condition of your heart and lungs
  • increased muscular strength, endurance and motor fitness
  • increased aerobic fitness
  • improved muscle tone and strength
  • ...
Getting started with dancing
  • Dance in a group, with a partner, or on your own.
  • Enjoy dancing at dance schools, social venues, community halls and in your own home.
  • It can be a great recreational and sporting choice.
  • The gear you need for dancing will depend on the style of dancing you choose.
Types of dance
  • Ballet – this dance style focuses on strength, technique and flexibility.
  • Ballroom dancing – this involves a number of partner-dancing styles such as the waltz, swing, foxtrot, rumba and tango.
  • Belly dancing – originating in the Middle East.
  • Hip-hop – this urban dance style can involve breaking, popping, locking and freestyling.
  • Jazz – a high-energy dance style involving kicks, leaps and turns to the beat of the music.
  • Pole dancing – It involves sensual dancing with a vertical pole, and requires muscle endurance, coordination, and upper- and lower-body strength.
  • Salsa – involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality.
  • Square-dancing – a type of folk dancing where four couples dance in a square pattern, moving around each other and changing partners.
  • Tap dancing – focuses on timing and beats.

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