START up questions

I’ve been on and off for a while but I’m trying to stay consistent from this point. I determined my LOT was 6, so does that mean I should ignore the downward stretches all together? Can any of you just give me an idea of what stretches I should be doing that would be beneficial? Because all this time I have been doing both downward and upward stretches so I’m not exactly sure which one helps me more. Thanks.

Research suggests that LOT is not as important as once thought. Don’t worry about it and go on with you stretches.