Questions about stretching

Hi, I have a few questions about stretching and stretches.

I want to increase my level of flexibility in my joints so I can kick higher.

How long should I hold stretch for?
How often during the day should I stretch?
As I have knee and ankle problems what are some good stretches for them that I can do at home and at martial arts?
I would like to increase the flexibility in my hips, how?

So I'm a noob when I comes to stretches..........

Please help! :cry:

 

It's almost unbelievable how many threads there are already answering these exact questions. Do a search mate.

 

Ok.

lock the thread thanks.

 

No problem, enjoy the threads