[Lisa~]

Dynamic mobility warm-ups are best before lifting (and that's a kind of stretching--stretching while moving). Static stretching can be done any time the body is warm, so after lifting or cardio is appropriate. Mike Robertson recommends stretching at night before bed for the relaxation it provides, with the idea that sleep will be improved.

I regularly do mobility warm-ups and static stretching after lifting. I foam roll my trouble spots before my mobility warm-up. I do more foam rolling (or other SMR stuff) sporadically at home. I wish I did it daily. (Why is it so hard to make myself do more SMR work?)

Whether or not you're "messing yourself up" by not stretching depends on how tight you tend to be. Stretching can't reduce DOMS. It feels good and it can increase your ROM if you're too tight. I tend to be tight in my quads, pec/pec minor, and lats. If I don't stretch those areas, I could end up with some discomfort or pain. Stretching those areas is also about injury prevention, because being too tight can create movement impairments.

But if you're already adequately flexible for the activities you do, then daily stretching isn't necessary. Some women are actually too flexible. For those women, I'd recommend they not stretch statically. I'd still have them do dynamic mobility warm-ups. The focus of the mobility drills would be to learn to control their movement through a ROM.