It looks very plausible that stretching before you exercise doesn’t do much for you. Multiple older surveys suggested this.
Annoyingly, the studies linked in the previous paragraph are 2 decades old, and somehow I can’t find a large, well controlled, trial.
Ive stuck with the guide: Some minor dynamic stetches are good. Then a good warmup. Then static stretching, or wait for them as part of the cool down.
Any time I try to stretch more than normal, I end up hurt. Maybe because I only do that when I expect to be pushed harder than normal.
I stick with this routine: every couple months, be reminded that my performance would be so much better if I was more flexible. Stretch regularly for 2 weeks. See no progress. Get distracted and forget about stretchingl