Music Beats the Blues in Tunisian Youth Project

Students attend a music class financed by the after-school club Tunisia 88, at the Haffouz secondary school in Tunisia's northern Kairouan region on February 2, 2024. (Photo by FETHI BELAID / AFP)
Students attend a music class financed by the after-school club Tunisia 88, at the Haffouz secondary school in Tunisia's northern Kairouan region on February 2, 2024. (Photo by FETHI BELAID / AFP)
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Music Beats the Blues in Tunisian Youth Project

Students attend a music class financed by the after-school club Tunisia 88, at the Haffouz secondary school in Tunisia's northern Kairouan region on February 2, 2024. (Photo by FETHI BELAID / AFP)
Students attend a music class financed by the after-school club Tunisia 88, at the Haffouz secondary school in Tunisia's northern Kairouan region on February 2, 2024. (Photo by FETHI BELAID / AFP)

The Tunisian town of Haffouz lies in an impoverished region known for high rates of joblessness and suicide, but every Friday traditional music and techno beats lift spirits in a dilapidated classroom.

Local children and teenagers come together in the afternoon to compose and rehearse music for a creative break from their bleak surroundings in the dust bowl of central Tunisia, Agence France Presse reported.

"It's a place of escape and to free yourself from the stress of school, to compose songs, organize outings, take part in events," said the club's elected leader, Eya Makhloufi, 16, who plays the electric organ.

The after-school music club project is called Tunisia 88 -- a reference to the number of keys on a piano -- and aims to get youngsters to develop their creative and leadership skills, AFP said.

It has engaged 5,000 to 10,000 youths a year across Tunisia's almost 600 schools since it was founded in 2017 by US concert pianist Kimball Gallagher and Tunisian entrepreneur Radhi Meddeb.

Local clubs put on concerts and compete nationwide for the best song and best event, all entirely organized by the students.

"They do everything on their own," even looking for sponsors, said Rabaa Mwelhi, coordinator of Tunisia 88 clubs.

The goal, she said, "is not really music itself but that they work as a team, learn to manage everyday stress, and work within a limited deadline".

Gallagher, 43, said the clubs cater to young musicians but also those interested in graphic design, videography and public communication with venues and art centers.

Each club, he said, "is a protected space where young people can express themselves, make their voices heard and convey very interesting messages: extreme emotions, the fulfilment of women, the state of the country, their dreams, the environment".

"For us, a student is not an empty glass to be filled, but a seed that we plant and which will grow if we offer the right conditions," added Gallagher, whose project provides instruments, teachers and training in musical creativity and leadership skills.



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.