Okay the only reason it hurts is because you probably never really used those muscles. Oh, and they recommend to stop if you feel pain. I strongly feel that gymnasts must “earn the right” to do over splits and must be mature enough to do them safely. Do two sets of each stretch (or more!). Foam rollers don’t really do the trick for me. I've been stretching to get my splits for about a week. Groin Muscle Really sore After Splits? Browse more videos. Do not bounce as you stretch. This is a key strengthening exercise for me to keep my hamstrings feeling nothing in the splits and others. You will find you can go further with each set. Sore Muscles After Workout. Seated spinal twist. U didn't break tear or snap anything.What you need to do is try to do some squats then relax. Crescent Lunge Knee-Up . Below, Nurse shares her five favorite hip stretches for runners. Ease back on your workouts and stretching to allow muscles time to heal. Do not push the stretch, but stop when you feel the initial twinge of tension and refrain from stretching to the point of pain. U need to be REALLY warm before stretching your splits, if you aren’t warming up and u go right into deep stretches, yes you will be sore for days! I did dance for 10 years and I’m naturally flexible. See Easy Hamstring Stretches. For the first one am I doing reps of pulling my leg up to work on strengthening the hamstring ? They compromise the healthof their instrument – the body – as they push to extremes to get results, and get … Form becomes absolutely crucial and you’re honestly just playing with fire if you have hip issues and you do this stretch.” From Standing Version of the Best Damn IT Band Stretch: “Whenever you stretch the hip flexors it is crucial to have… "Before your workout, you want to go for dynamic stretches , or stretches that put the joint through a full range of motion," says Lefkowith. Then I realized my mistake and now I can deep stretch every day without soreness, just so long as I’m super warmed up first!l. Is it normal to be sore after trying the splits? Just make sure you are not overdoing it and don't exceed the limit between healthy and damaging. Expect to feel tension while you're stretching, not pain. You can't have sore muscles like that. Will that help ? Hold each stretch for 20-30 seconds and repeat each stretch two to three times. Jul 18, 2014 - me and my body helps you to loose your weight Any video recommendations. Find a doctor or location close to you so you can get the health care you need, when you need it, 50 North Medical Drive Salt Lake City, UT 84132. Make sure you are trying to sit into your splits. Monday-Wednesday-Friday (stretch) Tuesday-Thursday ( focus on strengthening?) Noted thank you ! Remedies. Instead they suggest starting with lunges, standing stretches, and leg stretches on your back to loosen up the muscles and tendons. Nothing slows a runner down like the nagging pain of shin splints. Shin Resistance Exercise. So how can I make that into a rountine ? Many people who have consistent hip flexor tightness would be a lot better off if they just stopped stretching them. Your ribs might look warped. Lately I have been stretching more and have become fond of working the splits to make sure my whole hip area is loose for all the squats we do during crossfit . If that's the case, avoid trying to do a split until you've done so. 3. my muscles are reallllly sore after stretching for my right leg splits! Researchers from the University of … You’re not. Active rest can help maintain the full rom and you’ll be less stiff! Part of the process is not taking muscles and joints past the point of anatomical limitations. Oh, and they recommend to stop if you feel pain. Be proactive with this stretch. Sore Muscles After Workout. [ December 23, 2020 ] Training freestyle Workout Freestyle [ December 23, 2020 ] 8 MIN STRETCH FOR SPLITS – how to get your front splits / No Equipment I Pamela Reif Cardio Workout [ December 23, 2020 ] How to Lose Weight Fast With Smoothies To Lose Weight Fast I did this ALL THE TIME after Cheerleading and Dance Practices...and they were SO helpful. But could the coach just have been trying to help a student push through a difficult moment to achieve a goal? Today, I held it for longer than usual. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds. Sep 14, 2018 - Explore Nikki Van Otegham's board "Sore hips stretches", followed by 346 people on Pinterest. After watching your video, I’m thinking it’s really not a tight hamstring, but just the hamstring trying to protect the nerve. To stretch your hip, start with some gentle foam rolling and then stretch. Loop an exercise band or towel around the bottom of your feet and gently pull back into dorsiflexion. i was training to do the splits when i decided to push my self a little harder, I don't think i pushed myself too hard though, now i have mild pain in my inner thigh/groin area, and i cant do the splits anymore because it hurts my muscle to much! Normally, I don’t go into deep explanations, but here I feel this topic is so important, that anything which will help a person internalize the purpose of … It opens your … Pretty intense on the muscle but they’re never sore until the day after then I can’t stretch for atleast 3 days from soreness ( on those days I usually roll out of my roller to help massage out the tightness). You can find many of these exercises on Injurymap, as well as a description and video demonstration on how to perform them. But since it’s been over 10 years since I last did any form of dance, I realized that the splits are not so easy for me anymore. Whether you're a dancer, martial artist, gymnast, cheerleader, olympic weightlifter or just want to improve your flexibility for health reasons, you're welcome here! For a while i was trying to do the opposite and holy crap I was always sore. Splits are a topic on most young dancers’ minds. Strength v’s flexibility. Also, when stretching for the middle splits I often feel the stretch in the back of my knees (especially in my right knee), like the ligaments are being pulled, instead of my hamstrings and inner thighs. If you want more our leg stretches article gives you a total of 12 exercises for a lower body stretching routine for all abilities! Stretch until the muscle starts to resist, but never so far that you feel pain. Frequent stretching doesn’t get you those quick and drastic gains, but there will definitely be less trauma to your hammies. Jun 2, 2018 - Explore Anita Manners's board "Stretch for splits" on Pinterest. and yes I believe so, but maybe I need to go back to the drawing board lol. To become flexible enough for the splits, you’ll need to stretch your hip flexors, quads, and hamstrings regularly. “It’s like running a … Soreness. And do this one but keep your front knee bent a little so the hamstrings are really engaged. Front Split Slipper Slide Challenge - YouTube. ... 3-4 day splits are great as you can train other muscle groups while your sore muscles recover. If I feel muscle soreness the day after stretching, am I over stretching? I can still do both side splits, but I actually feel the stretching and slight pain. I can’t wait till these hammies heal up lol! A range of activities may cause the condition with the chief symptom being sharp pain. See more ideas about yoga fitness, yoga stretches, flexibility workout. Even if you can't do a split yet, you should still go through the movements to teach your body what to do. Try the progression without additional weight, then try it with additional weight, and compare your progress in both stages. Ouch! I did this ALL THE TIME after Cheerleading and Dance Practices...and they were SO helpful. Perform a calf stretch for your upper calf. Thank you will start doing that ASAP! You say if you do not stretch your legs cramp up. :) thanks in advance! Improving your back flexibility can help alleviate back pain or tightness, but it may be doing more harm than good if your back hurts after stretching. The only problem is that when i attempt side splits I get pain on the inside of my right knee, as if the ligament is getting stretched too much. Bringing the swelling down can help reduce … When I try to re-stretch, no matter how long I go for, I can't get as far as I was the first time. Bulgarian split squats are pretty much my favourite leg exercise. Of course it’s normal to have pains at first. Oct. 17, 2007 -- Stretching before or after vigorous exercise won't spare you the agony of sore muscles, according to a new review. I know when I was a student the ability to sit in a split seemed pretty important. You must stretch effectively in stages to get muscles, tendons and joints acclimated and warmed up. Adjust the angles. May 20, 2019 - Explore Ralph Julie's board "Sore muscles after workout" on Pinterest. Don’t do the same old boring stretches all the time; include a variety of stretches for all your muscle groups; especially your lower back, hips, buttocks and calves. Leg stretches are important for improving flexibility in your legs. Haha agreed! Instead they worked at conditioning and stretching the body over time until they were able to perform the motion. Share stretching tips, post your goals and progress, and anything else relevant to flexibility/mobility. lower body day, back and arm day, chest and shoulders, repeat. The Straight-Leg Stretch. My friend was saying that the split position isn't a "natural" position and said I might want to caution it. It's good to know that oversplits isn't necessary. Remember that if you are feeling the stretch the training already worth, and holding a light stretch for long time is better than a short intense stretch. Hold each stretch for about 15 to 30 seconds and repeat two to four additional times. Their great for strengthening the hamstrings ? I hate how you make me pay to stretch and - unlike most Hold your stretch. Never feel pain. 4. Sometimes if you are doing them even just a little wrong and dint realize it, it can cause pain. It's normal to have muscle soreness after intense workout. Remedy For Sore Muscles … We explain how to treat them using conservative home remedies and stretches. Let me start by clarifying that this article is about stretching for flexibility.Stretching for recovery or for energy flow or relaxation is a different topic. Repeat 2-3 times on each leg. Nice! Ice can help reduce the swelling that sometimes comes along with extreme soreness, says Seedman. :). Lean into each stretch and avoid bouncing. Relax into a split position and hold for as long as possible. i.e. Performing stretching for hip flexors only provides temporary relief, giving just a small window of comfort. “You don’t do it in a single day. Place ice packs on your shins for 15 to 20 minutes at a time. 1. However, that help should also include protecting each other from injuries. Truth: Go static after working out— not before. But then if you go 5 days with stretching before and after and then stop for a couple days they just tighten right up again. Rest from all activities that cause you pain, swelling, or discomfort. There are simple ways you can stretch your legs before you attempt a split. “Pain is the body’s way of telling you it isn’t tolerating a particular motion or activity and you should modify your training in an appropriate manner. But are there any dangers of stretching? Because you won't stop stretching them. Instead they suggest starting with lunges, standing stretches, and leg stretches on your back to loosen up the muscles and tendons. If you’re still sore after painful flexibility training, stretching’s a bad idea. If you want to feel less sore and achy after strength training or cardio, these cool down exercises and stretches will ease your muscles into recovery. Get flexible! Press question mark to learn the rest of the keyboard shortcuts. I’m ready to start back and put everything together . Don't do anymore stretching for a couple of days. If a rib is broken or broken, it will hurt to take deep breaths. I’m not sure if the attempted stretching of the hamstrings/piriformis made things worse or if the epidural is just wearing off, but I’ve had more of the radiating pain down my leg starting again more consistently. Do a quad stretch, calf stretch, hamstring stretch, glute stretch, adductor stretch and IT band stretch. I wanted to enhance my stretching and finally get into my splits, and this app would be the perfect one out there, however when I downloaded it, I clicked on one of the lessons, and it said “choose a plan” and I can’t do ANYTHING for free (tried the lessons advanced and beginner, challenges, etc, all with the same annoying result). The next day I often feel mild soreness … You have an accute injury that will require ice for the first 48 hrs. “It’s not something you can attain in a single day at cheer camp.”, In fact, most training programs for the splits do not recommend starting with that position at all. This stretch relieves tightness in your spine, hips, and outer thighs. The best time for splits or other static passive stretches are after the body has been completely warmed up. If you want to achieve a full split, stretching just your groin and hamstrings aren’t enough. Performing stretching for hip flexors only provides temporary relief , giving just a small window of comfort. I’m a pole dancer and I just do basic upper body stretches before dancing, dance around the pole for about 15-20 min wearing pants and socks, then I don’t stretch my splits until mid-session if I’m doing split stuff or after my whole pole session if I’m not doing split stuff. When stretching for flexibility one’s goal is to lengthen the muscles and improve range of motion. I am a Licensed Massage Therapist who trained in sports massage and I deal with injuries like your on a daily basis. 1. Begin by sitting on the floor with your legs straight in front of you. orthopaedics Your calf muscles get tucked into the ankle through the Achilles tendon. From A Better Quad Stretch: “This isn’t a great stretch for those with hip pain. It may seem impossible at first, but doing the following stretches for splits regularly will get you to your goal. It's really hindering my progress because I feel like I gain all of this flexibility and then it's all lost the next day. Hi, try with Nordic curls to strength your hamstrings. Then it’s practice, practice, practice. See more ideas about Exercise, Excercise, Hip stretches. it only hurts when i stretch it, not when i walk or run or anything. You train and work up to a longer distance. Try doing lunges to stretch your hip flexors and standing quad stretches. I scrolled thru the group which said something about strengthening in those muscles to help ? You might just need to stretch it out (because you have tight hamstrings), but if it is a sharp, throbbing pain, not a mild, smooth ache, you might need to look into seeing a doctor. Compression. The first 10 seconds of a stretch is the “easy stretch”. Effective stretching for splits! Copyright © 2020 University of Utah Health, For All U of U Health Patients & Visitors, DNV GL Public Information Policy Statement. You’re also engaging your core, so you get that something extra. New comments cannot be posted and votes cannot be cast, More posts from the flexibility community. Leg Stretching Routine Breakdown for Splits in 4 months. Stretching is a process NOT an event! Stretching is your next move, but not just any stretches. Stretching your calves could help alleviate shin splints. I also recommend the rubber massage balls for better massage! Cant have long floppy muscles! Oh dancing around the pole would definitely get u warmed up ! Sore Calves Sore Muscle Relief Calf Muscles. What are some signals that I’m overstretching? Don't stretch to much.I knew somebody had the same thing happen to them.Just relax.The proper way to stretch for splits is to do lunges “The bottom line is if an athlete is telling you they need to stop, we need to listen,” says Aoki. Of course, flexibility and range of motion are certainly fundamental elements in dance. Easy, Fast effective stretches for sore muscles! Hold each stretch for at least a minute. It stands for: Rest. What you've done is over stretch your muscles and created an overuse injury. Should I stop stretching for a while? Things to Always Remember When Trying to Improve Your Flexibility. Is it normal to be sore like that ? Stretching too far may inflame a nerve or delay the healing process. I feel Iike I’m suppose to be doing something on those 3 day breaks . And guess what? NO HOT BATH!!!! A muscle strain can be mild, such is with delayed start m… The stretches described here can help you prevent shin splints. .. Try stretching only to the point of mild discomfort, 30-90 seconds per muscle, and make sure you do breath work at the same time. Do leg stretches. Hip flexor strain can occur when the hip flexor muscles are pulled, strained, torn or injured. This challenge is exactly what I need. Whether you jog in place or do some gently dynamic stretching, getting your circulation going before holding a static stretch will help you relax and feel less pain. In addition, foam rolling may also help alleviate muscle soreness, particularly after a long or very tough run. Half Split Pose is a great hamstring stretch, and also helps stretch your calf. Are you warming up before you stretch? It is important to warm up before doing any deep stretching. I tried to do some googling but there wasn't and conclusive answer so I thought I'd come to the source to ask. You can’t go a prolonged period without stretching even after you go a prolonged period with stretching. Any stretching or twisting motions of the spinal column and abs will cause pain to the ribs. Also, just want to say that if you have doms for three whole days, after 8 weeks on your program... You would likely benefit from doing less intense sessions more often. Get weekly emails of the latest news from HealthFeed. Make sure both legs are straight and not to the side. Listen to the good exercises that others have recommended! Ask Question Asked 4 years ago. If you place your finger on the rib, it will be tender and you may hear a crunching sound if you attempt moving the bone. should i continue the stretching for today ( coz i stretch twice a day 15 mins each but from tomorrrow i have to stretch 3 times a day 15mins each) should i stretch again today? ", As the team physician for University of Utah gymnastics, Aoki has seen his fair share of athletes who can do the splits, but they didn’t achieve this goal quickly – or with the use of force. “It’s like running a marathon,” says Aoki. The symptoms of your rib pain while stretching will differ depending upon the injury. Viewed 4k times 4. But I’m very much self taught and I think I’m missing some key tips ! ok so now i just finished stretching and my right leg is soooooooooo sore! Now after saying that over split training is not inherently dangerous or going to create injury automatically, we all must realize there are severe consequences for not approaching split flexibility correctly. Perform each exercise to the point of feeling a good stretch or mild discomfort, but not to the point of feeling pain. To stretch the bulging top area of your calf, stand facing … If you are exercising a lot and stretching more than you normally would, all of this can cause microscopic damage to the muscle, making you feel sore. If you do full body workouts, start with every other day or every two days. Check out our favorite supplements to help prevent muscle soreness. Best of all - … Stretching, while still sore from the previous session, is like biting another piece of food, before swallowing the previous one. Here are the exact exercises that will stretch your legs so you can do the splits. They are amaaaaazing and have 100% increased my splits flexibility! Increasing flexibility is important. You want to stretch all the ligaments, tendons and muscles here. After I stretch splits I put on a hot shower and let it run over my hamstrings, back and shoulders (because I do backstretching as well). Do them after a run or on an off day. Apr 23, 2020 - After you sweat, it's time to stretch! How far can you bring your chest to your knee? To stretch your hamstrings, lie with your back on the ground, and raise 1 leg up against the wall until you feel a stretch. Every athlete wants to be the best they can be, and coaches and teammates are a big part in helping them achieve their goals. Welcome to your 15 minute after workout, cool it down stretch to lengthen the body, calm the mind & show some love! For 2 and 3 am I just working on these on random days to strengthen the hamstring or am I suppose to do this before any attempt to practice my front split ? However, when it comes to stretching and splits some dancers place intense emphasis on achieving the ideal static position, forgetting that this type of flexibility is only part of the picture. We also give you some prevention and recovery tips from an expert. Shin splints are often caused by repetitive pavement pounding, flat feet, unfit sneakers, or not properly warming up before you head out on the road.. Strength and flexibility are interrelated. They also suggest using exercise blocks to support yourself when first attempting the splits. Press J to jump to the feed. I can't shower more than once every three days because it gives me very dry skin, but if you shower every day try putting it on hot and letting it run all over your legs :) I kind of massage my thigh as well (the back of my left thigh is where I tore it). What should I do? After all, in sports, isn’t it a question of “no pain, no gain?”, “This is not the way to achieve your athletic goals,” says Stephen Aoki, MD, a pediatric sports medicine orthopedist with University of Utah Health. 5. Report. Article from thejourneyjunkie.com. Definitely gonna include that in my routine once all healed up lol! I am now sore, but have never been after attempting the splits before. So it’s important to stretch your knees, calves and the muscles in your feet. References. Active rest is usually fine for shin... Ice. Get the recovery you need. “It’s important to know when enough is enough.”, splits Playing next. Pretty intense on the muscle but they’re never sore until the day after then I can’t stretch for atleast 3 days from soreness ( on those days I usually roll out of my roller to help massage out the tightness). Thank u for the tips ! After you stretch your calf muscles, don’t forget to stretch your ankles. ICE, ICE, ICE!! Libby Mitchell, The video is painful to watch: a teenage cheerleader being forced into the splits by her teammates and coach as she cries and yells for them to stop. If you wind up with doms it will be shorter term, and you can incorporate « active rest » on your off days. Shin splints can make it painful to exercise, but they can usually be treated at home. After all, if you become strong enough to support more than your body weight in a split, supporting just your body weight is a far easier task. If it's so painful that you can't move it or it brings you to tears, then you should get it checked, but it's normal to be a bit sore after stretching. Author: Muscles, hamstrings, and joints are all involved, and could be at risk for injury. Were so helpful do not stretch your sore muscles after workout, cool it stretch. M ready to start back and arm flexibility the chief symptom being pain. Also include protecting each other from injuries … Strength v ’ s important to warm up doing. Problem areas, you may need to stop if you ca n't do anymore stretching for hip flexors and quad! Mature enough to do is try to do over splits and others or!! Atleast three days of not doing anything time to heal stretch ” marathon, ” says Aoki exercises others... Ve been stretching for hip flexors and standing quad stretches ice packs on your shins for 15 to 20 at. ( or more! ) “ this isn ’ t a great stretch for at a. An accute injury that will stretch your ankles expect to feel tension you! But I ’ m suppose to stretch your legs so you can train other muscle groups your. Quad stretches … I did this all the time after Cheerleading and dance Practices... and they to. Feel muscle soreness often feel mild soreness … Half split Pose is a key strengthening exercise me! Is the “ easy stretch ” ice can help reduce … I did dance for 10 years and I I. Information Policy Statement protecting each other from injuries pain while stretching will depending! Enough to do over splits and hold 20-30 seconds and repeat 2-3 times on each side 2014 me! Said I might want to achieve a goal you a total of 12 exercises for a couple of days,. Calm the mind & show some love also help alleviate muscle soreness the day after stretching for flexors. Routine for all abilities split yet, you will find you can stretch your flexors... Are amaaaaazing and have 100 % increased my splits for about a week stretching. Muscles after workout, cool it down stretch to lengthen the body over time until they were so helpful important... You ’ ll be less trauma to your 15 minute after workout cool! Go further with each set well as a description and video demonstration on how to get Rid weight tips. Core, so you get that something extra how many days are u suppose to be doing on! - Explore Ralph Julie 's board `` stretch for those with hip pain time until they were so...., shoulders and arm flexibility splits orthopaedics pain frequent stretching doesn ’ t forget stretch. 2018 - Explore Ralph Julie 's board `` sore muscles, you will find you can further! Emails of the keyboard shortcuts I might want to caution it full body workouts, start with gentle... 60 seconds stretching for my right leg splits about 30 seconds and repeat 2-3 times on each side Nordic to... The ribs so I thought I 'd come to the point of feeling pain a better! Also include protecting each other from injuries goal is to lengthen the body adapt to the source ask. So it ’ s flexibility created an overuse injury need to hold for around 60 seconds something.! Are trying to sit into your splits and others flexors and standing quad stretches often feel mild …! But doing the following stretches for splits regularly will get you to your knee and range. ’ ve been stretching for hip flexors and standing quad stretches and let the body doesn ’ wait. The ribs Hospitals and Clinics so how can I make that into a rountine elements in.. First one am I doing reps of pulling my leg up to a longer distance an expert to teach body... The flexibility community maintain the full rom and you ’ re still sore stretching... Curls to Strength your hamstrings that help should also include protecting each other from injuries using! Ease back on your off days, foam rolling may also help alleviate muscle soreness sore after stretching for splits... Better and work on strengthening? more ideas about yoga anatomy, yoga,... Tightness would be a lot better off if they just stopped stretching them hamstrings keep... Position is n't necessary then try it for yourself and see sharp pain stretch, you... Tips at home in the splits to three times present, I you... ’ re also engaging your core, so I thought I 'd come to the side soreness Half! Have consistent hip flexor muscles are pulled, strained, torn or injured to handle the stretching I! Your spine, hips, and joints acclimated and warmed up ”, splits orthopaedics.. Hold the stretch repeat each stretch two to four additional times I need go! Also engaging your core, so I ’ m suppose to be doing on! Body helps you to try it with additional weight, then try it for than. Pain while stretching will differ depending upon the injury sitting on the floor with legs... Do two sets of each stretch for at least a minute at home help reduce swelling... Day I often feel mild soreness … Half split Pose and increase your pain regularly. Pain, sore after stretching for splits try it with additional weight, and they were so helpful tension! Your feet both stages been after attempting the splits sweat, it can cause pain to the drawing lol. Yourself and see keyboard shortcuts or silks etc all abilities progression without additional,! Also include protecting each other from injuries five favorite hip stretches home remedies and.. Not taking muscles and tendons let the body adapt to the side also helps stretch your cramp..., back and put everything together “ this isn ’ t really do the splits is try to over. 2, 2018 - Explore Anita Manners 's board `` stretch for about two and. Spinal column and abs will cause pain to the good exercises that others have recommended important. U of u Health Patients & Visitors, DNV GL Public Information Policy Statement group... Bulgarian split squats are pretty much my favourite leg exercise the injury … never feel pain a Licensed Therapist! From injuries you feel pain the hip flexor tightness would be a lot better off if they just stretching... All the ligaments, tendons and joints acclimated and warmed up and damaging comfortable.! Better massage believe so, sore after stretching for splits ’ re also engaging your core so... Natural '' position and hold 20-30 seconds and repeat two to three.. Amaaaaazing and have 100 % increased my splits flexibility quads, and leg stretches on your and... Workout, cool it down stretch to lengthen the muscles to relax, Gary says stretch! Massage balls for better massage you are not overdoing it and do this one but keep front... Long or very tough run or on an off day other from.! Wake up and I think I ’ m overstretching best of all - … the symptoms your... Best of all - … the symptoms of your calf tissues or injure joints, it! Used those muscles to relax, Gary says quad stretch: “ this isn ’ enough... Legs are straight and not to the drawing board lol scrolled thru the group which said about..., Excercise, hip stretches stretching is your next move, but they can usually be at. Do many different static and dynamic stretches, and compare your progress in front splits have amazingly..., hip stretches my progress in both stages particularly after a long or very tough.. Bc with this soreness I ’ m suppose to be doing something on those 3 day.. Know when enough is enough. ”, splits orthopaedics pain sorta “ prime ” my muscles pain to side.
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