I am a beginner and I have a question regarding stretching:
There is a newbie routine of 5 mins - should be 10 stretches, each of 30 seconds.
I have read about stretching and there are manual stretches, which I should do in several directions (up, down, right, left, circle). So how is it? One stretch should be performed in one of these directions for 30 seconds? Means, that I will make 2 stretches in each of these directions?
Should I also perform the kegel with it?
Should I stand by that exercise?
Thank you for you help