Stretching after exercise probably doesn't help much with muscle soreness the next day, even if you're healthy and active.

Stretching right after exercise probably doesn’t help you become more flexible right away, at least in healthy adults. Even though people often stretch to improve flexibility, it might not do much if it’s too short or not intense enough.

Stretching after exercise probably doesn't help healthy adults perform better right after, and won't boost things like how high you can jump or how fast you can sprint.

Stretching after exercise probably doesn't change how sensitive your body is to pain, even if some people feel better doing it.

Stretching after exercise probably doesn't help you regain muscle strength faster, and if it does, the benefit is so small it wouldn't really matter for most people who work out.

Stretching before sports might help prevent muscle strains in athletes, but we’re not totally sure yet because the research isn’t clear or strong enough.