Same tool, three different jobs. Before: activation, not relaxation — 30–60 seconds per major muscle group, easy intensity, then dynamic movement and progressive practice swings. You want ready, not cooked spaghetti.
During a long session: every 45–60 minutes, a few minutes on whatever's tightening up — then movement, then slow swings, then back to work. Gun → move → swing. Never gun → sit 20 minutes → rip driver at 100%.
After: downshift. A minute or two per worked area, comfortable, not aggressive. Then the stuff that actually recovers you: walking, food, fluids, sleep.