Stretching before and after you ride
Stretching can be beneficial pre and post-ride, but you want to approach each differently. Performing a series of dynamic stretches before you ride allows you to warm up your muscles and start the blood flowing, and check in with your body to see how everything feels. You work through your available or “active” range of motion, not stressing out your joints, or overstretching muscle fibers which can then inhibit performance.
Some of my favorite examples of dynamic stretches to try pre-ride (you may have to start with shorter sessions of each):
Trunk rotation in lunge position and side bending: in a kneeling lunge position, start by gently twisting your trunk side to side, gently and slowly increasing the range of motion. Perform for a minute, switching which leg is forward halfway through. Then perform a sidebend and reach, to the left then to the right. Same thing, switch which leg is forward halfway through.