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Saudi Heritage Commission Launches National Trip to Explore Inscriptions, Rock Arts

Saudi men walking near a carved rose-coloured sandstone mountain in the Nabataean archaeological site of al-Hijr near the northwestern town of AlUla, Saudi Arabia, on Sept. 30, 2012. (FAYEZ NURELDINE/AFP/GettyImages)
Saudi men walking near a carved rose-coloured sandstone mountain in the Nabataean archaeological site of al-Hijr near the northwestern town of AlUla, Saudi Arabia, on Sept. 30, 2012. (FAYEZ NURELDINE/AFP/GettyImages)
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Saudi Heritage Commission Launches National Trip to Explore Inscriptions, Rock Arts

Saudi men walking near a carved rose-coloured sandstone mountain in the Nabataean archaeological site of al-Hijr near the northwestern town of AlUla, Saudi Arabia, on Sept. 30, 2012. (FAYEZ NURELDINE/AFP/GettyImages)
Saudi men walking near a carved rose-coloured sandstone mountain in the Nabataean archaeological site of al-Hijr near the northwestern town of AlUla, Saudi Arabia, on Sept. 30, 2012. (FAYEZ NURELDINE/AFP/GettyImages)

The Saudi Heritage Commission has launched a national trip to explore inscriptions and rock art around the kingdom, urging Saudis to engage in this initiative aimed at reviving the national heritage of rock art and inscriptions found on rocks and mountains. The initiative was launched during the commission’s inauguration of the Uqair seaport, one of the oldest ports on the eastern coast of Saudi Arabia.

The commission has opened a new chapter of authenticity to revive treasures that were sculpted by passersby and engraved by the land’s dwellers thousands of years ago. It has also launched a portal dedicated to exploring antiquities in the kingdom and providing valuable knowledge. The portal consists of five sections that offer a national project aimed at preserving and maintaining the historic fortunes of Saudi Arabia known for its large geographical area, cultural diversity, and historic depth.

The initiative will try to answer questions, decipher and document the inscriptions and rock art through inspiring exploration tours before providing them on an interactive digital platform. It focuses on enhancing the role of the local community, and represents an open call to learn about the national heritage in the kingdom, which witnessed many civilizations and cultures that left living witnesses on rocks, mountains, and valleys throughout history. It also plans to honor the most interactive members by naming the explored inscriptions after them, and rewarding them with cash prizes.

Mamdouh bin Muzawim, Thamudic inscriptions researcher, said this unique initiative deepens the civilizational horizon of the kingdom, and reconnects the Saudi society with the region’s history and heritage, especially in the field of rock art found in abundance in many Saudi regions. These arts date back to the stone, bronze, Thamudic, and early Islamic ages, and include inscriptions from the Dadanitic, Nabatean, Lihyani, Safaitic, and Aramaic periods.

Muzawim added that the initiative helps boost the love of heritage and the will to preserve and protect it among people, as well as enhancing the role of historic and cultural tourism in the national economy, deepening cultural diversity, highlighting the tangible heritage of the kingdom, and encouraging researchers and experts to re-explore these treasures.

The Heritage Commission also inaugurated the Uqair historic port site to shed lights on one of the oldest seaports in the region, and explore its history as the first economic gate of the Arabian Peninsula, a passage for ancient civilizations, and a hub for different cultures.

This unique experience offers various cultural and creative programs and activities, including live shows of ancient economic activities, sculpting and engravings on the sand, fishing, folkloric performances, in addition to an exhibition displaying a large collection of photographs that highlight the economic, cultural, and commercial value of this historic seaport.

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Should You Stretch before Exercise? After? Never? Here’s What to Know

Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
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Should You Stretch before Exercise? After? Never? Here’s What to Know

Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)

For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.

It turns out, both those things can be true, but the differing advice has created some confusion.

Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:

Warm up first

It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of "The Science and Physiology of Flexibility and Stretching." He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.

Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.

Behm says one minute is "the magic number" for how long to do static stretching per muscle group without fatigue.

Expand your definition of 'stretching'

Should you always stretch before exercising? If it's traditional stretching, not necessarily.

The better question, Behm says, is, "Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that."

Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.

"You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing," Behm said.

Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.

Don't do it if it hurts

After exercise, "light stretching is OK, as long as you don't reach a point where you're feeling pain," Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.

Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.

Do some static stretching before sports

If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.

"If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you’re going to be stronger if you do static stretching."

People can especially get in trouble when they go back to a sport they used to play, whether it's tennis, surfing or any sort of team activity.

Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion? Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn't reflect real-life conditions, or were designed with elite athletes in mind, not regular people.

"If you’re Usain Bolt, it makes a difference," said Behm. Not so much for the rest of us.