Stretches when warmed up. The ideal time is just after you have trained to avoid some of the aching.
Warm up stretches should be short 5 seconds each at most, I can’t remember when I last did these regularly, which is bad.
Cool down stretches need to be relaxed and longer 30 seconds or more each. These make such a massive difference. I do these almost 100% of the time and when I miss them I get a reminder why.