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Spain Warns Small Ships of Possible Orca Run-Ins near the Strait of Gibraltar during the Summer

An Aerial view of Gibraltar rock seen from the neighboring Spanish city of La Linea, Oct. 17, 2019. (AP)
An Aerial view of Gibraltar rock seen from the neighboring Spanish city of La Linea, Oct. 17, 2019. (AP)
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Spain Warns Small Ships of Possible Orca Run-Ins near the Strait of Gibraltar during the Summer

An Aerial view of Gibraltar rock seen from the neighboring Spanish city of La Linea, Oct. 17, 2019. (AP)
An Aerial view of Gibraltar rock seen from the neighboring Spanish city of La Linea, Oct. 17, 2019. (AP)

Following the ramming of a small boat by an orca in the Strait of Gibraltar, authorities in Spain issued recommendations Tuesday that small vessels stick to the coastline in that region to avoid often-scary interactions with killer whales during summer months.

In the latest incident, two people aboard a 15-meter (50-foot) boat in Moroccan waters requested help from Spain’s maritime rescue service Sunday after reporting that an orca knocked the craft several times, damaging its rudder and causing a leak. The people were picked up by a passing oil tanker summoned by the rescuers, and their boat later sank.

Spain’s ministries for transport and the environment, along with its merchant marines, issued notices Tuesday urging both sailing boats and small motorboats to beware of orcas between May and August in the area between the Strait of Gibraltar and the Gulf of Cadiz.

The Atlantic Orca Working Group, a team of Spanish and Portuguese marine life researchers who study killer whales near the Iberia Peninsula, says were 197 such known interactions in 2021 and another 207 in 2022.

A pod of orcas even disrupted a sailing race last year, when a boat sailing from the Netherlands to Italy had a 15-minute encounter with the animals, prompting the crew to drop their craft's sails and raise a clatter to fend them off.

There have been no reports of attacks against swimmers. The interactions on boats seem to stop once the vessel becomes immobilized.

The researchers say that the killer whales seem to be targeting boats in a wide arc covering the western coast of the Iberia Peninsula, from the waters near the Strait of Gibraltar to Spain’s northwestern Galicia.

The orcas off the Iberian coast average from five to 6½ meters (16-21 feet) in length, compared to orcas in Antarctica that reach nine meters (29½ feet).

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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.