What follows is my own, personal opinion, and is not based on any of Dr McDougall's or Jeff Novick's writings.
Keep moving! Our bodies were made for motion, not sitting around watching TV or camping in front of a computer. Anything you do to increase your movement will help. The more you move each joint through the full range of motion, the more flexible you will become.
Personally, I use static and dynamic stretching. For static stretching, I try to follow the advice of Bob and Jean Anderson in their 1975 book "
Stretching". For dynamic stretching, I am currently using "The 8 Pieces of Brocade" which is a type of Qigong, but I am also studying T'ai Chi.
It seems to me that stretching/flexibility is a mind-body activity. When I stretch, I have always treated my body as an object. I bend a muscle until I feel a slight tension, then I push a little more. My mind wanders. Often this does not help me relax or become more flexible.
I am beginning to think this is not very helpful.
I think the proper approach is to use your mind to feel the muscle... to become aware of how far the muscle has stretched and how much tension is on it. Then, back off a little and focus the mind on relaxing the muscle. Then stretch a little. 'Stretching' is really just 'focussed relaxation'.
Once you've got your mind working with your body, I don't think it matters what flavour of flexibility exercise you choose: Yoga, Pilates, T'ai Chi, Qigong, weight lifting, motion exercise. They will all produce excellent results. But if your mind is not in it... if you absent-mindedly go through the motions... then you'll risk injury.
Focus your mind on what you're doing... feel the movement of your muscles... and have fun.
The 8 Pieces of Brocade with Mimi Kuo-Deemer The 8 Pieces of Brocade with Andrew PlittCheers,
"Before Enlightenment chop wood, carry water. After Enlightenment chop wood, carry water." -- Zen proverb