warm-up + stretch lightly before, stretch after, drink lots of water

often what we think of as inflexibility from muscle tightness is actually one muscle doing extra work for weaker muscles. you can't loosen up the front of your rotator cuff (shoulder) if the back of your rotator cuff is weak -- that's your body ensuring your arm doesn't pop out of the socket. the way to loosen your deltoid is to grow the muscles in the back to do their proper share of not letting the upper arm's ball pop out of the shoulder socket

The advice given now is to not stretch prior as it increases the chance of injury. This comes after several studies were done.

Neither. My regimen begins with Zhàn zhuāng and Shi li. Followed by the Xiao Zhou Tian & Da Zhou Tian (Lesser & Greater Circulation) meditation to circulate the chi that arises. Wu Qin Xi comes next. None of this requires any warm-up, yet the Five Animal Frolics provides excellent warmup to the more rigorous practices that follow. Kung fu teachers that enforce warmup exercises are quite clueless as to the nature of these things, and I suspect it is only intended to waste class time on useless shit.

Before. Then protein, more water after. Then alcohol snuck in.

I would like to point out that there are many types of "working out" besides just lifting weights. Stretching/extending your muscles (within a comfortable range) is pretty much always a good idea.

I watched a 30 minute video on this years ago. It was one lf those PBS type videos that cited studies, not some random yotuber. It went like this:

If you're already stretching, then keep stretching. People who already stretch before workout and then stop are more prone to injury.

But for youth who haven't started yet: don't stretch. People who don't stretch prior to workout are less prone than those who do stretch.

So:

Non stretcher who never started > stretcher > once a stretcher but stopped

Stretch and drink bone broth.

Both. And during.

I do yoga so stretching is incorporated into the workout.