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請英文翻譯達人幫忙翻譯這篇文章《急！拜託幫幫忙》   Althoughsomeridersmakearidersmakearitualofthepre-ridestretch,itisnotespeciallyimportant.Stretchingismoreeffectivewhenthemusclesareloose-whichisthesituationafteraride,notbefore.Sowarmuponthebikewitheasyspinning,dotheride,andthenstretchafterwardwhenyourmusclesarewarmandrelaxed.    Stretchslowlyandgradually.ThemechanismofthestretchreflexisbasedonalittlenerveendinginthetendonscalledaGoligitendonorgan,orGolgibody.Itlookslikeacoiledsnake.WhentheGolgibodyisdeformedrapidly,itsendsasignaltothebrainforthemuscletoshortenandprotectitself.Thatiswhyrapid,forceful,"ballistic"stretchingdoesnnotwork.    IfyoudeformtheGolgiboyerapidly,itwillautomaticallytightenthemuscle.Insteadofeffectivestretchingthatproduceselongationofthemuscle,you’llgettheoppositeresultwhenyourmusclescontract.Ontheotherhand,whenthemuscleiswarmandfatigued,theGolgibodyismuchmorerelaxed.Ifyougoslowly,you’llgetabetterstretch.   Forasports-specificstretchingprogram,consultabookonthesubject.TheclassicinthisfieldisBobAnderson’sStretching.Checkoutwww.stretching.comformoreinformation.Ifyouhavedifficultywithtendinitisorwantmoreflexibilitysoyoucanloweryourstemforbetteraerodynamics,youmaywantastretchingprogramthatismoreindividualizedandcustomizedjustforyou.Consultaphysicaltherapistorathletictrainer.   Forstretchesthattargetspecificinjuries,seeChapter19.