Most everything I've read on this lately says that stretching before, or after, workouts, really didn't aid in injury prevention. I'm not sure that I'm fully signed off on that yet. I've read a lot of things over the last 40 years.
It seems to me that stretching a cold muscle is very unwise, and, almost universally, from what I've read, time, and again, it's not advised for a lay athlete.
Post workout stretching seems to me to be of some benefit, although, like I've said, stuff I've read lately says otherwise. I don't imagine that it would hurt anything.
I know that lifting through a full range of motion is critical. I see some folks with just absolutely horrible lifting methods; beyond laughable.
I think as much as anything balance is key. Agonist, antagonist training.
I had a trainer advise me to not work my abs so much, so I backed off, and since that, I now get erectors spasms every so often. Pisses me off, so I've been blasting abs again, and the back pain seems to be abating.
Clearly, you need resistance training through a full range of motion to preserve bone, keep the muscles, and attachments strong and healthy. A purely cardio program is ill-advised, I'd think, too.
I have some friends that do pilates and swear by it. I used to stretch a lot, but, sometimes, I don't give it priority.
I know that when I did static stretch a lot, I seemed to, ... I don't know how to describe it...have better lines, feel a bit better.
Strength studies have shown that a stretched muscle can be up to 30% bigger so I always try to do a full range of motion to get more muscle fullness.
Like I said, I think balance is key.