to stretch before or after exercise

The answer is both.  BUT, in quite a different way before than after exercise.

Dynamic stretching before you exercise, particularly if you've just woken up or been sedentary for some time, is essential to warm the body up and prevent injury. But the key is to do DYNAMIC stretches that involve actively moving your limbs to get the blood flowing and moving it through the full range of motion in the joint.  This includes hip and arm circles, walking with your knees up to your chest and doing walking lunges.  You should not be holding stretches in a static way - leave that until after exercise when your muscles are warmed up.

STATIC stretching should be left until after exercise, when your muscles are looser and more willing to give and allowing you to go deeper into the stretch without risking injury.  Static stretching increases blood flow and speeds up your recovery, reducing stiffness, improving the health of your muscles and joints and your overall flexibility and mobility.

So when is the best time to visit us for a stretch? Ideally, don't have an assisted stretch before a heavy gym session or a big run.  Schedule your stretch for after or the day in between.  Try to walk a little before your stretch, but we always have the heat massage to get your blood flowing.