STRETCH BEFORE AND AFTER
It might seem time consuming and unimportant, but stretching properly before AND after a workout can really help your muscles recover faster.
Try some dynamic stretches before your workout (think high knees, jumping jacks, arm circles) to warm up the body and get the body ready for exercise. Even if you are just going for a walk, these exercises can help prep the body for further movement.
After a workout, do longer static stretches where you hold a stretch for about 20-30 seconds. Try seated leg stretches, tricep stretches, hip stretches, and lower back stretches. Don’t rush these types of stretches and if you feel any pain stop immediately.