It is common knowledge that one is not supposed to stretch a cold muscle and one should to mild warm up for 5-10 minutes before stretching. However none of the videos I have seen on office stretches talk about warm up, Perhaps it is because doing jumping jacks or running in place is not always practical in the office. I always wonder whether one should do some range of motion or mild calisthenics before stretching, especially in winters. Office stretching would probably be mild stretching(hold for 5-7 seconds) as against cool down stretches after physical activity where one is supposed to hold position for 30 seconds.
Talking of cool down stretches, how is yoga as a cool down stretch after some vigorous aerobic activity.?