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China Launches 3-member Shenzhou-18 Crew to its Space Station

Shenzhou-18 manned spaceflight mission astronauts commander Ye Guangfu (R), Li Cong (C), and Li Guangsu wave during the see-off ceremony before the launch in Jiuquan, Gansu province, China, 25 April 2024. EPA/WU HAO
Shenzhou-18 manned spaceflight mission astronauts commander Ye Guangfu (R), Li Cong (C), and Li Guangsu wave during the see-off ceremony before the launch in Jiuquan, Gansu province, China, 25 April 2024. EPA/WU HAO
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China Launches 3-member Shenzhou-18 Crew to its Space Station

Shenzhou-18 manned spaceflight mission astronauts commander Ye Guangfu (R), Li Cong (C), and Li Guangsu wave during the see-off ceremony before the launch in Jiuquan, Gansu province, China, 25 April 2024. EPA/WU HAO
Shenzhou-18 manned spaceflight mission astronauts commander Ye Guangfu (R), Li Cong (C), and Li Guangsu wave during the see-off ceremony before the launch in Jiuquan, Gansu province, China, 25 April 2024. EPA/WU HAO

China launched a three-member crew to its orbiting space station on Thursday as part of its ambitious program that aims to put astronauts on the moon by 2030.
The Shenzhou-18 spacecraft lifted off from the Jiuquan Satellite Launch Center on the edge of the Gobi Desert in northwestern China atop a Long March 2-F rocket at 8:59 p.m. (1259 GMT).
The spacecraft’s three-member crew will relieve the Shenzhou-17 team, which has been manning China’s Tiangong space station since last October.
The China Manned Space Agency, or CMSA, held a send-off ceremony — complete with flag-waving children and patriotic tunes — for the Shenzhou-18 crew earlier on Thursday, as the three astronauts prepared to enter the spacecraft.
The trio is made of Commander Ye Guangfu, 43, a veteran astronaut who took part in the Shenzhou-13 mission in 2021, and fighter pilots Li Cong, 34, and Li Guangsu, 36, who are spaceflight rookies.
They are expected to reach the space station about six-and-a-half hours after liftoff, The Associated Press reported.
China built its own space station after being excluded from the International Space Station, largely because of US concerns over the Chinese military’s involvement in the program. This year, the station is slated for two cargo spacecraft missions and two manned spaceflight missions.

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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.