I'm basing this on my own experiences from running and military training; stretching before exercise is pointless .. but stretching after very vigorous exercise does help a lot with reducing cramp and the stiff feeling you get after waking up.
However I've also found that if I exercise at around the same level most days I can cut out stretching completely. And when I start to wind the amount of exercise down, I can feel when my muscles need stretching again.
However I've also found that if I exercise at around the same level most days I can cut out stretching completely. And when I start to wind the amount of exercise down, I can feel when my muscles need stretching again.