4 New Astronauts Head to ISS for 6-month Stay

A SpaceX Falcon 9 rocket with the Crew Dragon Endeavour capsule carrying the Crew-8 mission launches from launch pad 39A at NASA's Kennedy Space Center in Florida on March 3, 2024. (Photo by CHANDAN KHANNA / AFP)
A SpaceX Falcon 9 rocket with the Crew Dragon Endeavour capsule carrying the Crew-8 mission launches from launch pad 39A at NASA's Kennedy Space Center in Florida on March 3, 2024. (Photo by CHANDAN KHANNA / AFP)
TT

4 New Astronauts Head to ISS for 6-month Stay

A SpaceX Falcon 9 rocket with the Crew Dragon Endeavour capsule carrying the Crew-8 mission launches from launch pad 39A at NASA's Kennedy Space Center in Florida on March 3, 2024. (Photo by CHANDAN KHANNA / AFP)
A SpaceX Falcon 9 rocket with the Crew Dragon Endeavour capsule carrying the Crew-8 mission launches from launch pad 39A at NASA's Kennedy Space Center in Florida on March 3, 2024. (Photo by CHANDAN KHANNA / AFP)

Four astronauts headed to the International Space Station on Sunday where they will oversee the arrivals of two new rocketships during their half-year stint.
SpaceX’s Falcon rocket blasted off from Kennedy Space Center, carrying NASA’s Matthew Dominick, Michael Barratt and Jeanette Epps and Russia’s Alexander Grebenkin, The Associated Press reported.
The astronauts should reach the orbiting lab on Tuesday. They will replace a crew from the US, Denmark, Japan and Russia, who have been there since August.
“When are you getting here already?” space station commander Andreas Mogensen asked via X, formerly Twitter, after three days of delay due to high wind. SpaceX Launch Control termed it “fashionably late.”
There was almost another postponement Sunday night. A small crack in the seal of the SpaceX capsule's hatch prompted a last-minute flurry of reviews, but it was deemed safe for the whole mission.
The new crew's six-month stay includes the arrival of two rocketships ordered by NASA. Boeing’s new Starliner capsule with test pilots is due in late April. A month or two later, Sierra Space’s Dream Chaser, a mini shuttle, should arrive. It is for delivering cargo to the station, but not passengers yet.
Epps was originally assigned to fly Boeing’s Starliner, which got bogged down with problems and stalled. NASA finally switched her to SpaceX.
“I am in a New York state of mind right now, it is amazing," she said upon reaching orbit, referring to the Billy Joel song.
Epps, who is from Syracuse, NY, is the second Black woman assigned to a long station mission. She said before the flight that she is especially proud to be a role model for Black girls, demonstrating that spaceflight “is an option for them, that this is not just for other people.”
An engineer, she worked for Ford Motor Co. and the CIA before becoming an astronaut in 2009. Epps should have launched to the space station on a Russian rocket in 2018, but was replaced for reasons never publicly disclosed.
Also new to space are Dominick, a Navy pilot, and Grebenkin, a former Russian military officer.
Barratt, a doctor on his third mission, is the oldest full-time astronaut to fly in space. He turns 65 in April.
“It's kind of like a roller coaster ride with a bunch of really excited teenagers,” Barratt said after reaching orbit. As for his age, he said before the flight, “As long as we stay healthy and fit and engaged, we’re good to fly."
Flight controllers are monitoring a growing cabin leak on Russia’s side of the space station. The leak has doubled in size in the past few weeks and the area has been sealed off, NASA program manager Joel Montalbano said. He stressed there is no impact to station operations or crew safety.



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)
TT

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.