I don't stretch before or after. I'm 50. I just finished a 74 day tour across Canada, no pain what so ever. I have been home for 30 days, pain every day, and I don'[t sleep worth a crap. Kinda funny though. The first or second week of the tour, a couple of the girls thought it would be a great idea to do yoga after a riding all day. It lasted 2, maybe 3 days in a row. They might have done it that many more times the rest of the ride. I guess if you are into it before you go, you may keep it up. Otherwise, IDK.