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Saudi Astronauts Embark on Scientific Mission at ISS

The astronauts, aboard the Falcon 9 Rocket, head towards the International Space Station. (Saudi Space Authority)
The astronauts, aboard the Falcon 9 Rocket, head towards the International Space Station. (Saudi Space Authority)
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Saudi Astronauts Embark on Scientific Mission at ISS

The astronauts, aboard the Falcon 9 Rocket, head towards the International Space Station. (Saudi Space Authority)
The astronauts, aboard the Falcon 9 Rocket, head towards the International Space Station. (Saudi Space Authority)

The long-awaited moment has arrived for Saudi Arabia’s inaugural scientific expedition into space following a 16-hour journey since the triumphant launch of the Crew Dragon spacecraft.

The spacecraft is carrying Saudi Arabia and the Arab world's first female astronaut, Rayana Bernawi, and Saudi fighter pilot Ali Al-Qarni.

With the crew now united with their fellow astronauts on the orbiting laboratory, they are ready to embark upon their scientific, research, and humanitarian endeavors.

The Axiom Mission 2 (Ax-2) successfully reached the ISS, as revealed by live footage which captured the momentous occasion.

US astronauts Peggy Whitson and John Shoffner complete the four-member crew.

Bernawi and Al-Qarni expressed their joy upon successfully reaching the ISS and preparing to commence their scientific mission.

The two Saudi astronauts carry the hopes of their fellow Saudis and eagerly anticipate benefiting humanity through the outcomes of the experiments and scientific research they are set to conduct during this historic mission.

Surrounded by the jubilant ISS crew, Al-Qarni joyfully celebrated the successful arrival and integration into the team.

In an onboard Arabic speech, he expressed pride in representing Saudi Arabia, highlighting the Kingdom’s dedication to the aerospace industry.

“We have reached this milestone, poised to conduct scientific experiments that will yield beneficial outcomes for humanity,” said Al-Qarni.

For her part, Bernawi shared that she embodies the aspirations of all Saudis in this mission following 10 months of meticulous preparation and training.

“We are living a once-improbable dream, made possible by the support of Saudi leadership and the encouragement of Crown Prince Mohammed bin Salman,” she said.

“Through this mission, we represent all Saudis and Arabs, forging a path towards scientific discoveries that benefit humanity,” she added.

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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.