How should a proper stretching session look like? How should I warm up or cool down for a stretching training? And how long should they be and what exercises should they exactly consist of?
Should I keep the balance between the exercised muscles or there is no risk in breaking it? I mean, if I do forward bends am I obliged to do backward ones too?
Finally, I would like to stretch a little bit as a break during my work, can I do so? How far then could such a mini session be stripped down from a full one?
Please note :
I do not ask about the stretching part of a warm-up before some non-stretching training like bodybuilding for example.
Update concerning my objectives:
I wanted to start stretching for many quite unrelated reasons. First of all I started to have some problems with joints making cracking sounds (in shoulder and legs) and I have read that stretching that exhausts various ranges of motion could help. Secondly it came to me it would be cool to be able to do a split (which in turn would increase my range of motion in kicking, however this in not the main goal), some hardcore forward bends (like those of yoga, see: 1 or 2 ) and the sitting positions of yoga ( like the lotus pose ).