Hi @Tayler52,
Firstly, welcome to my humble thread, you are most welcome.
1, Bending and twisting can definitely be beneficial for your plants, during veg, if done correctly, the plant delivers auxin to the damaged branches, encouraging growth and potency,
I wouldn’t attempt during flower, too much stress when flowering, can cause hermie/male.
When plants are small (4th or 5th node) start with gentle twisting, you want to break down the plant material inside, hopefully without breaking the exterior surface. But, if/when that happens, apply some honey directly to the internal wound (easier with cue tip) and if necessary support with plant tape or something similar, splint if necessary.
2, As to how much, I have bent/twisted every branch on both sisters, most big branches have several ‘breaks’ along the length of each branch to strengthen, shape and support heavy buds, I train the entire plant, once a week, to give recovery time, as the training is usually, very rigorous. Some, like @repins12 train them more fiercely.
I have learnt all of these techniques, right here on the forum.
This is where I started, some great knowledge.
Then I learnt a different style here and combined the two.
I also learned that plants can take a lot of abuse, then bounce back with love and so much more on this thread.
I’m positive these gentlemen wouldn’t mind me sharing their journals, as that’s what we do in this community, share knowledge, friendship and support.
Good vibes and good luck 