Q.Discuss methods to improve flexibility.

There are four named methods, ranging from the gentlest (slow stretching) to a contract-relax technique (PNF). …

1. Slow Stretching — the first and most basic method: slowly stretching the muscles around a joint without any jerky movement.

2. Slow Stretch and Hold — after stretching slowly, hold the position for about 6-8 seconds at the maximum stretch point; the chapter calls this "the most commonly used method in games and sports." It can be done statically (holding ~10 seconds for a cool-down, or ~30 seconds for actually improving flexibility) or dynamically (controlled movement of the limbs where the sport itself needs dynamic flexibility).

3. Ballistic Method — performs the movement with a swing and rhythm, using the body's own momentum to extend range of motion; once popular, but many physical therapists now flag an injury risk. …