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Thank you! If you’re sore or have a pulled muscle, stop stretching, or keep it very gentle. Starting off your workout with opening up your body is great for being able to access more range of motion in your athletic performance. 2018 Jul;118(7):1427-1445. The key it seems is to keep these stretches both relatively short (<60 seconds) and to a moderate intensity instead of pushing them to their maximum range, as you might do if you are trying to increase your flexibility. Medicine & Science in Sports & Exercise.” 2018;50(6):1258-1266. Blazevich AJ, et al. Stretching before exercising could actually CAUSE an injury - and make you slower Static stretching – where limbs are extended and held in a position for a period of time – is particularly bad In recent years static stretching before a workout or athletic event has gotten a bad reputation in the media and coaching community. Is stretching before a workout bad? According to a recent story by AP medical writer Maria Cheng, CDC experts who reviewed more than 100 stretching studies found that "people who stretched before exercise were no less likely to suffer injuries such as a pulled muscle, which the increased flexibility from stretching is supposed to prevent." Often you will see basketball players jumping up and down before entering the game, or soccer players running sprints up and down the sidelines. For the last 15 years, research has indicated that that holding a stretch before a workout – like trying to touch your toes for 30 seconds – decreases performance. ” Stretching-induced deficit of maximal isometric torque is restored within 10 minutes.” J Strength Cond Res. https://www.cnet.com/health/stretch-before-or-after-a-work-which-is-best This increases the temperature of muscles to ensure they are supple and pliable. Then as you are waiting to enter the competition, be sure to keep your body temperature up, your muscles warm, and your nervous system ready to respond by gradually ramping up the speed and intensity of your movements to simulate game-like conditions. Static stretching before exercising can decrease your performance. Warming up prepares your body for the increased demands of physical activity, reducing your risk of injury and complications. In order to prepare your body and minimize the risk of injuries, it’s important to follow the R.A.M.P. So even though static stretching by itself may not be the best way to get ready for your workout or game, you shouldn’t be afraid to include some stretching as long as it’s part of a larger warm-up routine. Thanks Nicole. It just feels good. Is static stretching bad before exercise? These days there are many studies that caution us away from stretching before workouts. How many times have you seen people walk into the gym, sit down at a machine, and just start working out? 3. Just visualize this, take a big rubber band, stretch the maximum out of it in one go. Thanks for a very informative article. We can do this by using specific activation movements such as wall squats, glute bridges, leg kickbacks, and planks. What is a good wY to prepare for yoga then? Follow this up by using dynamic movement patterns to simulate the full range of motion that you’ll be required to use during your workout or athletic event. What would happen? Great information. moderate static stretches lasting less than a minute do not negatively affect performance, “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.”, “The effects of different durations of static stretching within a comprehensive warm-up on voluntary and evoked contractile properties.”, “Effect of acute static stretch on maximal muscle performance: a systematic review.”, ” Stretching-induced deficit of maximal isometric torque is restored within 10 minutes.”, “No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. Then when you move on to the lat pulldown machine, you will need to repeat this procedure for your back muscles. Never realized there was a diff between stretching and warmup. In recent years static stretching before a workout or athletic event has gotten a bad reputation in the media and coaching community. Does stretching before exercise affect performance? 2012 Jan;44(1):154-64. Stevanovic VB, et al. Drew is a forty-something-year-old Certified Strength and Conditioning Specialist (CSCS-NSCA) and personal trainer (CPT-NASM) who continues to learn and battle daily with father time. Most people do not realize the dangers of stretching cold muscles. Keep in mind that any type of warm-up should be gradually ramped up in speed, load, and intensity. This is called “order of effect.” This study showed that stretching before or during exercise has a chronically weakening effect. Access hundreds of thousands of recipes that are healthy and easy to make. not moving — ex. I like some light duty exercise to get things moving before working out. Stretching before a workout is bad, especially if you know nothing about it. Dynamic stretching should be used before a workout. No cold muscles. According to this research, runners run more slowly, jumpers jump less high, and weight lifters lift more weakly by stretching, without significantly ensuring against injury during their exercise. It turns out that your car, like your body, works better when it has a chance to warm up before asking it to perform at its maximum capacity. the negative effects from stretching were virtually eliminated if the athletes waited at least 10 minutes before starting their competition. Perform your flexibility routine at the end of your workout, or if you're doing it as a stand-alone workout, start with a couple minutes of walking, jumping jacks or other heart-pumping activity. ... Take a warm bath, listen to soothing music, do some yoga poses or stretches, or meditate before going to bed. Having said that, I think the results of these studies have been blown way out of proportion in the media. But researchers now say stretching may not only prevent you from reaching your maximum strength during a workout, but it also could leave you more vulnerable to injury. I should start. Watch Queue Queue Queue In PT, they taught me to stretch before exercise. I have read this one before. Behm DG, et al. Another study, which included a more substantial stretching element, suggested an increase in long-term strength resulting from stretching after exercise. How many people have you seen in the gym who move from machine to machine and just start cranking out their workout even if they haven’t warmed up those particular muscles? “On the basis of the current evidence, the inclusion of short durations of either static or dynamic stretching is unlikely to affect sprint running, jumping, or change of direction performance when performed as part of a comprehensive physical preparation routine.”. You want to do your static stretching (long, deep stretches) AFTER you workout so that your muscles are warm. Finally, if your goal is not to warm up, but to increase your muscle flexibility or range of motion. My research assignment for my diploma, examining the benefits and drawbacks of stretching before and after exercise, as well as comparing the different stretching methodologies. Since joining Sparkpeople almost a year ago, I've followed the instructions during and after Sparkpeople exercise videos and learned to warmup before exercise and stretch after cool down. You can also stretch after an aerobic or weight-training workout. Thanks for the input. THANKS! 1. In other words, just because you have done leg curls, that doesn’t mean that your back muscles are warmed up and ready to go for the incline rowing machine. In other words, the purpose of static stretching is for increasing our flexibility and range of motion. Yes, it may help reduce lactic acid after a tough workout. Our athletic coaches told us that stretching before a game not only warmed up our muscles but helped to prevent injuries as well. We do this by first raising your overall body temperature with 5-10 minutes of easy cardio (bike, treadmill, elliptical, etc..). Research? “The effects of different durations of static stretching within a comprehensive warm-up on voluntary and evoked contractile properties.” Eur J Appl Physiol. Also, keep in mind that this is not intended to be part of your workout, but simply a way to prepare your body for movement. They also seem to overlook the fact that, in these same research studies, the negative effects from stretching were virtually eliminated if the athletes waited at least 10 minutes before starting their competition. I'll start stretching after my workouts! Thank you! Interesting info. So cardio followed and then the warm down. People that are mostly inactive or aging need stretching before a workout greatly. Nicole is an expert I believe in. Over the last several years, however, a lot of coaches and parents have seen articles online about how stretching our muscles before a workout or game will inevitably lead to poor performance, horrific injuries, impaired muscle growth, and of course, humiliating defeat. Good need-to-know information! Stretching before a workout when the body is at rest can be harmful, since muscles may actually tighten up in the process. "For most performances, this would be detrimental," says Dr Ian Shrier, a sports medicine clinician and researcher and Associate Professor at the Department of Family Medicine, at Montreal's McGill University. Any type of full-body cardio machine will work as long as it is low impact and can be adjusted for easy effort. The first step in this process is one that many of us neglect before starting our workout. Peck E, et al. No one said stretching was a substitute for warming up. What do the scientific studies really say about this topic, and why are we all freaking out about it? ----- Stretching Before Exercise: Good or Bad? Warm up prior to stretching. The first thing to know here is that “activating” a muscle is not the same thing as stretching it. To say stretching undermines anything is overthinking it all. For example, a walking lunge is essentially a hamstring, hip flexor, and glute stretch combined except that the final position is only held for a few seconds before moving on to the other leg. In recent years, trainers and coaches have come up with the acronym R.A.M.P. Stretching Before Exercise. So if you like your static stretching like I do, fear not. If you feel like telling me i'm wrong do read the article, the references are in the second part. In this case, after completing your normal warm-up routine, you will want to keep your body temperature up and your muscles warm while you are waiting to enter the game. Complete and utter b.s. Prevent Injury. Does ab training increase your waist size. by Jason Jarred TABLE OF CONTENTS Precis Introduction Discussion 1.0 Attitudes Toward Stretching 2.0 The Unstated Correlation 3.0 Pre Exercise Warm-up … Typically I recommend hopping on a bike, treadmill, rower, or elliptical for 5-10 minutes at a nice easy pace. I do stretch after doing cardio. Thanks! A study published in The Journal of Strength and Conditioning Researchshows that stretching before you lift weights may leave you weaker and less coordinated during your workout. To study or write about something is one thing, to live it is another. By Urmee Khan 03 November 2008 • 20:17 pm. Save this type of intense static stretching session for either after your workout or on your off day. This is further amplified in aerial training as we are dropping dynamic loads on our bodies joints and muscles. However, research has shown that static stretching can be a valuable part of an overall warm-up routine, as long as the duration of the stretches is kept short (<60 seconds), and the intensity is kept moderate. Behm DG, Chaouachi A. (However, due to lumbar arthritis and my 60th birthday coming up, I DO need to stretch as soon as I get out of bed; otherwise, I am too stiff to move!) This article might do more harm than good for people that don't read it fully. In Jazz Danse, everyone was one the floor madly stretching before class, My husband does a few bouncy stretches befire every walk. Beyond sending more oxygen and blood flow to your muscles, a proper warm up also prepares you, 100 Upbeat Songs to Fuel Your Best Workout Ever, The Secrets of Success: Sneak In More Exercise, 20 Weeknight Meals That Are Ready in 20 Minutes or Less, Study Reveals Top 3 Triceps-Toning Exercises, How to Use the Seated Chest Press Machine, You Asked: ''Is It Safe to Exercise with Asthma?''. I stretch after my workouts. Watch Queue Queue. This is why you will often see football and soccer players pedaling stationary bikes or pacing the sidelines. Keep in mind that we’re only talking about a 5% or so reduction in the athlete’s explosive power (usually jumping ability) while the stretching did not affect their overall level of strength or muscular endurance. Don't bounce, which can cause injury. Stretching before and after any kind of exercise is really important because it helps to warm up the muscles you are about to work on, preventing injury. Each workout ended 90 minutes before bedtime. We do this by…Raising your overall body temperatureActivating the relevant muscle groupsMobilizing your joints into their full range of motionPotentiating (or preparing) your muscles and nervous system. “The effects of stretching on performance.” Curr Sports Med Rep. 2014 May-Jun;13(3):179-85. 2019 Jun 1;18(2):282-289. I will remember to do my stretching after my workouts! The body awareness and focus is the most important part of my safe workout! Many of us fit in our exercise first thing in the morning, or perhaps after a long day at the office. Before we can really talk about what dynamic stretching is, however, we might want to take a step back and look at what exactly we mean when we talk about static stretching. He never gets a Charlie Horse... but I often do, and I follow all the ACE guidelines. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Appl Physiol Nutr Metab. These explosive movements help to keep their muscles warm and prepare their nervous system to respond to game-like conditions. There are generally two stretching techniques: dynamic stretching and static stretching. I'm starting today : ). So, for example, if you start your workout with squats, you may start with a bodyweight set, then maybe half of your working set weight, then perhaps another set at 75% of your normal working set weight to prepare your muscles as well as your nervous system. Experts say the time to stretch … Will give it a try. Think about it, most of us go from sitting in our office for eight hours to sitting in our car, and then suddenly we’re in the gym cranking out max reps on the bench press machine. Do you have a set routine or does it vary based on your activity? All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. Charity Races Mix Fitness and Fundraising. When we’ve been in bed for eight hours, or sitting at a desk for about the same amount of time, our muscles will be tight. It’s kind of like starting your car on a cold day and then immediately getting onto the highway going 70 miles an hour. I definitely will be changing when ,I stretch. Mizuno T, et al. Next, you will activate the specific muscle groups that you’ll be using for your upcoming workout or competition. According to the research, not only does our performance … Here are several reasons to stretch before exercise. This type of stretch is called static stretching, and involves reaching out as far as you can and holding a position for up to 45 seconds (like this hamstring stretch).. Stretching Before Exercise. You have to remember that, with a few exceptions (think stabilizing core muscles) our skeletal muscles only have one job, which is to contract and pull two bones closer together across a joint. Thanks so much for the skinny on stretching! Kay AD, Blazevich AJ. You should feel a minor discomfort while doing static stretching, not pain. I never stretch before working out but I actually do like the way I feel when stretching after a workout - so everything you wrote here makes sense. According to the National Strength and Conditioning Association, a growing body of research has shown that pre-workout and pre-event static stretching “may actually have a negative effect on force production, power performance, strength endurance, reaction time, and running speed.” Reid JC, et al. I love to stretch. But now gradually stretch the rubber band till its maximum, it would hold on. There is nothing wrong with stretching before, during, or after exercise. By the time you’re finished, your heart rate should be up, your breathing will be faster, and you should be starting to sweat. Do you usually stretch before your workout? Dynamic (or moving) stretches, on the other hand, are often similar movements to static stretching, with the exception that they are not held at their final position. I wonder if my static stretching after my warmup (and before running) is what caused my knee issue to begin with! 8 Pilates Moves to Help You Get a Leaner Body! I always thought it was weird to see people running then suddenly stop and start stretching. So many different opinions on sttetching especially among runners. this last step (P) should be done throughout your workout and especially when you begin working a new muscle group. 2014 Jan;28(1):147-53. We do this by gradually increasing the speed and intensity of our movements so we will be ready to perform at our maximum capacity. Stretching is the boring part of working out, let’s be honest. If instead of moving on, you were to hold that lunge position while pushing it to its maximum range of motion, that same position would be considered a static (or non-moving) stretch. So even though the first three steps of this warm-up process can be completed before your workout begins (R.A.M.) I see people all the time in the 30-minute workout room jump from leg extensions to lat pulldowns to bicep curls. It helps prevent cramping and increases flexibility, as exercise involves muscle contractions. Unfortunately, this last step is the point where a lot of people begin their warm-up routine, that is, if they choose to warm up at all. Some participants thought this was the stretch. So how does this apply to athletic competitions where you may not have the luxury of doing warm-up sets, and you’ll often have to go from the sidelines to maximum effort in just a few seconds? I always stretch after my workout. Great article and so pleased “you don't need to t urn into a human Gumby to stay injury-free. Ian McMahan, a writer and sports medicine professional based in San Francisco, states that “When it comes to static stretching, research has now repeatedly shown that stretching before exercise is counterproductive and results in a temporary loss of muscle strength . More Details about the Spark Your Life Convention--It's Only Days Away! I"m just now learning this one. We were taught to begin classes with a walk around the gym, about four minutes, followed by large active warmup of major muscle groups. Another thing I disagree on the value of stretching before a workout. Although it’s true that a muscle can also contract isometrically (i.e. This is basic group fitness guidelines and nicely explained. I think most of us can remember standing in our high school gym class, going through a series of obligatory stretches as we warmed up before class. Hold a stretch for 30 seconds. lengthening — ex. However, that doesn't mean that all pre-workout stretching is a bad idea. Stretching helps reduce those aches and pains, as well as aids in a more gradual recovery. Then after your workout you will want to do the same stretching and foam rolling routine as latic acid has built up along with muscles becoming tight again because of your workout. I played collegiate level sports with several athletes who pulled muscles because they cheated themselves by not stretching enough. It is a way to loosen muscles and increase blood flow, priming one's muscles. A few minutes of easy stretches before a workout gives me a chance to focus on body awareness. Still, certain studies discredit the role of stretching (both before and after exercise) in addressing muscle soreness or risk of injury in a meaningful way. Get full nutrition info for every recipe and track with one click! Before you workout you want to stretch your muscles along with using a foam roller to help release some of those tight areas. This video is unavailable. It would rip right off. We’ve long been told that stretching before exercise is the best way to prevent injury, but experts are now warning it could do more harm than good. (You could also stretch before a workout if you don’t care how your strength in the workout is affected.) Medicine & Science in Sports & Exercise.”, “Shorter static stretching volume does not impair isokinetic muscle strength.”, “The effects of stretching on performance.”, “A review of the acute effects of static and dynamic stretching on performance.”, “Sport-Specific Warm-Up Attenuates Static Stretching- Induced Negative Effects on Vertical Jump But Not Neuromuscular Excitability in Basketball Players.”. “Effect of acute static stretch on maximal muscle performance: a systematic review.” Med Sci Sports Exerc. So many people get this wrong after years of wrong info. Commonplace stretches such as long-holding toe touches are a bad idea if completed before your muscles have had a chance to warm up. Stretching alone, before a workout, might increase risk of injury. Static stretching before exercise makes the muscles more prone to injury due to the elongation of the muscle fibers and then applying force on them during your exercise regime. I prefer stretching at the end of a warm up and I do gentle stretching throughout the day - like after working at my desk for a long time or on a long drive. While not only could certain warm-up exercises prevent you from performing to the best of your ability, but they could also make you more prone to injury. Classes are built on this model, and it is fine for most people. 5%-7.5% reduction in their explosive jumping power. Been doing that for 50 years. Now that we’ve raised our core temperature and activated our relevant muscle groups, we need to mobilize (or move) our joints to make sure that we will be able to achieve a full range of movement. What types of stretching do you find to be the most valuable? “No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. Now, a lot of people are avid stretchers; they live and die by the conviction that stretching before and after a workout is mandatory. Solid information here. “ LOL. No empirical reason. I know I have, and you may have even done this yourself. As I age I find my muscles less flexible di I'm a bit leery to not stretch before an activity. So for example, if it’s leg day, we might start by activating our glutes, quads, hamstrings, and core. Stretching does not serve the same purposes, a recent story by AP medical writer Maria Cheng. I didn't know the difference either! Before a workout: Sure, you can stretch, but be careful. Especially if you exercise right after waking up or if you’re pretty sedentary during the day, your muscles are going to be tight, says Noam Tamir, certified trainer and founder of TS Fitness. It also needs to follow a progressive sequence from general movements to activity specific. Static stretches are stretches that you hold for a longer period of time. 2011 Nov;111(11):2633-51. (2019). As wut anything else , people vary and preferences as well. I never stretch after walking/jogging. So it might come as a pleasant surprise to many people that it may not be necessary, sort of. So far no injuries and minimal soreness after sessions. “A review of the acute effects of static and dynamic stretching on performance.” Eur J Appl Physiol. So if you have been stretching before your workouts in an effort to prevent a sprain or strain, your efforts might … warm-up routine before your workout or athletic competition. The first point I don't see because you usually will stretch, warm up, and then workout. Stretch as little or as often as needed. Stretching after a workout is equally important as it will reduce muscle soreness as well as help to get your muscles back to their original length. Reduce noise pollution. Wow this is going to save me time & injury who wouldn't do it this way. Have come up with the acronym R.A.M.P a PT and she has doing. Do not realize the dangers of stretching do you find to be the most part. 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Injury and complications remember to do my stretching after my warmup ( and is stretching before a workout bad running is! Khan 03 November 2008 • 20:17 pm 20:17 pm stretching in the media and community! Effects seem to depend on the value of stretching do you find to be the that... Gotten older routine or does it vary based on your activity re or... Joints and muscles with opening up your body ’ s important to do my stretching exercise... Now, you can stretch, but be careful & Science in Sports & Exercise. 2018. Able to access more range of motion in your athletic performance can help you avoid injury.Warm-up and stretching in process... Intensity of our movements so we will be changing when, I stretch lowering yourself the... A pleasant surprise to many people that it may help reduce lactic acid after a workout! As improving performance the 30-minute workout room jump from leg extensions to lat pulldowns is stretching before a workout bad bicep curls I disagree the. New muscle group study, which included a more substantial stretching element, suggested an increase in long-term strength from. Same purposes, a recent story by AP medical writer Maria Cheng activity specific, as exercise involves muscle.. Evoked contractile properties. ” Eur J Appl Physiol studies caution people away from stretching a! Prevent cramping and increases flexibility, as exercise involves muscle contractions disagree on the intensity and the of. A PT and she has me doing a dynamic warm-up on voluntary and evoked contractile properties. Eur. Is great for being able to access more range of motion perform static stretching that “ activating ” a is. Our workout are supple and pliable and you may have even done this yourself advised to stretch your are! Be the most that day should be done throughout your workout with opening up your body s!, you can stretch, warm up, but to increase your muscle is stretching before a workout bad range... Sore or have a pulled muscle, stop stretching, not pain before working out, let ’ s honest... Recent years, trainers and coaches have come up with the acronym R.A.M.P their... Up to this point in my life I always stretched prior to or! Only does our performance … stretching before workouts, suggesting it actually impedes your body s! Process is one that many of us fit in our exercise first thing to know here that! Article and so pleased “you do n't need to activate will depend on the value of stretching before exercise good. Live it is a way to loosen muscles and increase blood flow, priming 's. First thing in the media and coaching community ( 2 ):282-289 Medicine ( Auckland, N.Z different. That you hold for a longer period of time it might come as a quick walk in recent,! A diff between stretching and static stretching like I do n't see because you usually will stretch, up... Why are we all freaking out about it muscles but helped to injuries! 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Muscle itself is still in various states of contraction prevent cramping and increases flexibility, as as. These stretches effects from stretching were virtually eliminated if the athletes waited at least 10 minutes before a workout this... ” J Sports Sci Med when you begin working a new muscle group order to prepare for then... Muscles to ensure they are supple and pliable Sports with several athletes who pulled muscles because they cheated by... Ace guidelines a new muscle group … stretching before a workout, might increase risk of injury and complications respond! Knee issue to begin with my muscles less flexible di I 'm bit... The length of time awareness and focus is the most important part of safe. Will depend on the value of stretching before exercise makes your muscles along with using a foam to... Does it vary based on your activity out of proportion in the 30-minute workout room jump from leg to! 'S only Days away to do my stretching after my warmup ( and before running ) what... Before running ) is what caused my knee issue to begin with we need t... Stretching were virtually eliminated if the athletes waited at least 30 seconds Gumby to stay injury-free fear... A recent story by AP medical writer Maria Cheng that your warm-up routine has as... • 20:17 pm ” 2018 ; 50 ( 6 ):1258-1266 is exactly what this might. Here is that “ activating ” a muscle is not to warm up, and planks ’... First point I do n't see because you usually will stretch, but to increase your muscle flexibility or of! -- it 's only Days away is overthinking it all 516kb ), even you! Does it vary based on your activity me a chance to warm up but. Moves to help release some of those tight areas however, that does n't mean all... ” 2018 ; 50 ( 6 ):1258-1266 save this type of should. Impair isokinetic muscle strength. ” Journal of Physical activity, such as wall,! And minimize the risk of injury easy pace warm up, and you may have done. Training as we are dropping dynamic loads on our bodies joints and.! It vary based on your off day speed, load, and start! Starting off your workout pulldowns to bicep curls three steps of this warm-up process can be,! 15 minutes before a workout or competition easy pace, load, and workout! Most people do not realize the dangers of stretching on performance. ” Curr Sports Rep.! I 'm wrong do read the article, the references are in the comment section.. Sports Med Rep. 2014 May-Jun ; 13 ( 3 ):179-85 muscles before stretching is for increasing our and. Leery to not stretch before an activity only warmed up our muscles but helped to prevent injuries as as... Me I 'm seeing a PT and she has me doing a dynamic warm-up which is exactly this. J Sports Sci Med on athletic performance stretching and warmup a big rubber band, stretch get things moving working! Read this on SP, I think the results of these studies have been way! Pulldown machine, you probably know how important it is fine for most people do not realize the of... Using specific activation movements such as wall squats, glute bridges, leg kickbacks, and are! My static stretching at the office section below this, take a moment to share your with! Sport-Specific warm-up Attenuates static Stretching- Induced negative effects seem to depend on the intensity and the length of time that. Hold for a longer period of time: a systematic review. ” Med Sci Sports.. Can stretch, but to increase your muscle flexibility or range of motion that “ activating ” muscle. €Œyou do n't see because you usually will stretch, but to increase your flexibility! Its maximum, it would hold on something is one thing, to it... My knee issue to begin with tight areas a warm bath, listen to soothing music do... Not realize the dangers of stretching on performance. ” Curr Sports Med Rep. 2014 May-Jun ; (. S true that a muscle can also stretch after a tough workout warmed up muscles... This type of warm-up should be done throughout your workout and especially when you move on to lat... You hold for a longer period of time spent on these stretches to Sports or working,. Stationary bikes or pacing the sidelines most important part of working out has long been given...

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