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Sitting with the engine off and shifting gears is not good. The gearbox is designed to work when all the parts are rotating, primarily so that your gear synchros have time to match one gear to the next, shifting when they are not moving gives them no time to engage, wearing on your gear synchros.
There are a number of reasons that your gears could be notchy when the car is on. I suggest changing your gear oil to something like Redline.
A good reason that it may feel knotchy when your car is on is that your gear synchros may be worn, or not working properly. There is a slight 'bump' in my gear box when i shift into first sometimes.
If your notchy feeling gets worse go to the dealership.
-p
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