Stretching: Before or after training?

The answer is: both, but with different types of stretches.

Before training: Dynamic stretches
Objective: To prepare the body for exercise, increase mobility, and reduce the risk of injury.

Characteristics: They are performed while moving, without maintaining the position for a long time.

Examples:

Arm and neck rotations – To activate the upper body.

Dynamic lunges – To warm up legs and hips.

Leg swings – Improves hip and knee mobility.

Skipping or gentle jumping – Increases circulation and body temperature.

After training: Static stretching
Objective: To relax muscles, reduce tension and improve recovery.

Features: They remain still for 15-30 seconds.
Examples:

Quadriceps stretch – Bring your foot towards your buttocks.

Hamstring stretch – Touch your toes with your legs extended.

Triceps stretch – Bring your arm behind your head.

Back and shoulder stretch – Child's pose in yoga.
This helps prevent muscle stiffness and improve flexibility in the long term.

Remember that these are some general tips: Consult your doctor or trainer to plan a routine that best suits your physical condition.