Stretching offers immense benefits for the body, particularly the
muscles, tendon and joints. As you exercise and workout intensely, the
fibers in the muscles get torn, as they heal, we get healed of the
soreness and become stronger but without stretching, they will heal
and become tight putting you at a high risk of injury when you train
or workout.

Stretching basically is a natural action that happens instinctively;
people stretch their bodies after being in a state of inactivity for a
long period, e.g, stretching after sitting or lying for a long time.

Stretching can also be done as a warm up before any physical training v
or after to reduce soreness or injury of muscles, joints and tissue.

Stretching gives these benefits:

Flexibility: the muscles of the body becomes shorter and tighter as
you age and carry on with physical activity without stretching, this
makes movement become less fluid which could cause you to be prone to
strains and injury. Flexibility enables you exercise or move easily
with no feeling of tightness.

It reduces stress: the muscles contract when the body is stressed and
become tensed. This tension of the muscle affects most parts of the
body, stretching causes a release of endorphin and makes you feel
better.

It fights fatigue: blood pools in muscles when they stay inactive
which impacts you negatively by causing you to feel tired. Stretching
enables blood to flow round the body and makes the brain to be very
active.

Stretching helps to correct poor posture, by lengthening tight muscles
that might have pulled certain parts of the body from their right
positions. During stretching, the lower back muscles, shoulders and
chest helps to keep the spine in alignment as it should be, thus
posture is enhanced.

Stretches such as hip twists, toe touches are good warm ups for
training or exercises.

Nice one, but my grand ma once told me stretching is a bad habit