How important is stretching before walking, running and exercising? And how long should one do it before and after physical activity?
The evidence is quite convincing that stretching/flexibility exercises are more beneficial after you exercise, by either: 1) holding stretches for 2 seconds and repeating 10 times per group (active isolated stretching), or 2) holding each stretch for 15-30 seconds or by using Yoga stretches. Prior to exercise, perform 10-15 minutes of warmup movement activities.
