Answer:
1- A static stretch is a stretch that is held in a challenging but comfortable position for a period of time, usually around 15-30 seconds. An example of a static stretch is a seated forward bend, where you sit on the floor with your legs straight out in front of you and then reach forward to touch your toes.
A dynamic stretch, on the other hand, is a stretch that is performed by moving through a range of motion. An example of a dynamic stretch is a leg swing, where you stand facing a wall and then swing one leg forward and back in a controlled motion.
2- Depending on my current level of flexibility, I would maintain and improve my level of flexibility by stretching regularly. An example of my current weekly stretching routine would include stretching for 15-20 minutes every day, focusing on different areas of the body such as my legs, arms, back, and shoulders. I would start with some dynamic stretching to warm up my muscles, then move on to some static stretching to hold the stretch for 15-30 seconds. I would also include some yoga poses and PNF stretching to improve my flexibility. If I don't have a current weekly stretching routine, my weekly routine should include stretching for at least 15-20 minutes every day, focusing on different areas of the body and incorporating both static and dynamic stretching. It's also important to make sure to stretch after exercising, when muscles are warm, to make stretching more effective.