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7 Benefits of stretching for you

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Stretching is the simple bending and reaching motions which benefits have been underestimated. Stretching not only helps you limber up for movement but also can help ease an achy back, undo the stress of the day, and even improve your sleep. Better yet, anyone can get these benefits, whether you’re a regular stretcher or haven’t touched your toes in years. Here are seven reasons to make stretching the single most important thing you do more often.

You’ll build better balance

We’ve all had the experience of our feet or legs connecting with something unexpected. Thanks to the improved balance you get from stretching, you’ll be more likely to remain upright.

You’ll improve your range of motion

Stretching gives you a bigger range of motion—and that’s something you need all day long. It’s what allows you to scratch that elusive spot on your shoulder blade, reach that item on the top shelf, and, yes, unhook your own bra strap.

You’ll sleep better

Stretching helps sleep come more easily. In addition to helping you to relax, stretching can alleviate some of the problems that tend to keep us up at night. Take leg cramps: If you tend to get them, a few weeks of stretching may reduce their severity and frequency.

You’ll protect your overall health

Thanks to improved blood circulation, stretching may help improve the health of blood vessels throughout your body, helping to reduce your risk of heart disease.

You’ll reduce pain

Do you sit too much at work? Stretching can address the pain you feel from sitting too much. In one randomized controlled trial, office workers who were taught a series of stretches to do daily reported less neck, shoulder, or back pain than workers who didn’t stretch.

You’ll feel terrific!

Stretching can seamlessly slide into your wellness routine. Even if you haven’t logged one minute of physical activity in years, you can start a stretching routine with ease and use it to achieve some of your biggest health goals.

I will ensure that there’s no miscarriage of justice – Makinde speaks on Wakili, OPC members’ arrest

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Governor Seyi Makinde of Oyo State has promised that his administration will ensure that there is no miscarriage of justice concerning the arrest of some members of the Oodua Peoples Congress and Fulani warlord, Iskilu Wakili in Kajola Area of Ibarapa North Local Government Area of the state.

Makinde who spoke in Ibadan on Monday urged residents to remain calm and refrain from ethnic profiling, saying the Commissioner of Police, Oyo State Command, CP Ngozi Onadeko, has already given the assurance that a thorough investigation would be launched into the security situation.

See Also: Afenifere lauds OPC over Wakili’s arrest, tackles police

He also promised to ensure that only those found wanting or those who have broken the law would be dealt with in accordance with the law of the land.

This is contained in a statement issued by the Chief Press Secretary to the Governor, Mr Taiwo Adisa.

Adisa quoted Makinde: “Let me also talk about the issue of security, which is also germane. I am aware of what is going on at Kajola in Ibarapa North Local Government Area of Oyo State.

“I will like to use this opportunity to tell our people that the government is doing everything within its power to ensure that there is no miscarriage of justice. Anyone that is found wanting or has broken the law, irrespective of their ethnic background or religion, would be dealt with in accordance with the law of the land.

See Also: Gani Adams calls out police for detaining OPC members who arrested Wakili

“People should not go into overdrive. I have asked the Commissioner of Police to see me today and I have been given the assurance that they will do a thorough investigation into the security situation in the area.

“I also want to appeal to our people to be calm and refrain from ethnic profiling. Let us have trust in the ability and capacity of the people saddled with the responsibility of maintaining law and order within our state. It is the government that we have put in place and it will continue to work in the interest of the people of the state.”

COVID-19: FG threatens to suspend flights from UAE, Netherlands as an act of retaliation

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The federal government has revealed plans to suspend flights from the United Arab Emirates (UAE) and the Netherlands as a reciprocal action.

The secretary to the government of the federation, Boss Mustapha, made this known when speaking during the presidential task force on COVID-19 (PTF) briefing in Abuja on Monday.

Mustapha said the ministry of aviation and the Nigerian Civil Aviation Authority (NCAA) have been directed to take necessary reciprocal measures permissible by law and other international obligations.

“For over a month, Nigeria has been engaging with the authorities of the UAE and the Netherlands over pre-departure testing requirements passengers should meet before travelling from Nigeria,” Mustapha said.

On February 1, 2021, Emirates Airline, which operates from Dubai, announced that it would conduct rapid COVID-19 tests for Nigerian travellers at the Lagos and Abuja airports before departure in addition to banning transit flights operated by other airlines with Nigerians on them.

The NCAA opposed this move and placed a 72-hour suspension on outbound Emirates flights from Nigeria.

At the time, the agency said the airline has been airlifting passengers from Nigeria using rapid antigen tests conducted by laboratories not approved by regulatory authorities.

The ban was lifted after the carrier agreed to withdraw the rapid antigen testing done prior to the departure flights from Nigeria.

Ezekwesili speaks on why more women aren’t participating in politics

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Nigerian women are not participating in politics because of “self-imposed limitations”, this is according to former minister of education, Obiageli Ezekwesili.

Speaking at a virtual conference organised by the Lead Generation Initiative (LGI) on Monday, Ezekwesili noted that aside from such limitations, there are cultural and “institutional barriers”.

The former minister said society would be more stable if women are included in governance, because it benefits not just them but everyone.

“I would not want to rehash that the barriers to full participation of women in society range from social norms and culture, barriers that are economic, barriers that are political, barriers that are network-related, barriers that are self-imposed, barriers that are pretty institutional, and such like,” she said.

“Analysis tells us already that the full participation of women, whether in economic activities or in political activities, improves the wider state of society.

“We know reasons why we have less than seven percent of Nigerian women participating in the political leadership process in the country, where the indicator that is used to approximate this is the number of women in parliament. In our own case, it is less than seven percent in the current assembly. Africa-wide number is between 22 and 23 percent; it is slightly below the global (figure) of 25 percent.

“I want to talk about the barrier that is self-imposed — the barrier that leads women to suffer from imposter syndrome, where even if you removed all the barriers and say we would like more women in leadership, or you did public financing of elections and women don’t show up, that happens in a number of some cases.

“It is because there is this self-imposed limitation that women sort of carry. They simply say to themselves, ‘certain things are not for me’. So, no matter how you persuade them, they are saying ‘I’m not simply interested’, and that we must do something about.”

Ezekwesili said the capacity of women to make quality decisions must be enhanced before they occupy public offices.

“We can’t afford to walk into leadership unprepared. A lot of men that have failed in leadership failed because they weren’t prepared,” she said.

“If we are coming late to the game, we must invest; we must improve their capacity to make quality decisions.”

On her part, Ayobola Peller, LGI executive director, said leadership should not have a gender requirement.

Peller said women should be given equal opportunities as men to lead in every sector of the society.

“At LGI, we firmly believe that women are needed at all levels of leadership, sectors and even in all aspects of life. We are needed to change the narrative,” she said.

“Who says we cannot have women as state governors in Nigeria? Who says we cannot have a woman as the richest Nigerian? Who says it is impossible to have a woman as vice-president or even president of the federal republic of Nigeria? This has always been the narrative, and we need to change it.”

Iwobi snubs Kanu, Mikel, others as he names African all-time best XI

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Everton midfielder, Alex Iwobi has named his African best XI ever, ignoring names such as Super Eagles legend, Nwankwo Kanu and John Obi Mikel.

Former Super Eagles captain, Joseph Yobo, Algerian Riyad Mahrez, Senegalese Sadio Mane are some of the prominent names in Iwobi’s list.

While former Lille of France shot-stopper Vincent Enyeama was omitted in a similar list by Austin Jay Jay Okocha, he made Iwobi’s list alongside Cameroonian Lauren Etame-Mayer.

In his Ultimate African XI as cited on YouTube channel Project 17, Iwobi has Celestine Babayaro, Yobo and Kalidou Koulibaly in defence.

Alex Iwobi’s Ultimate African XI:

GK -Enyeama

RB – Lauren
CB – Yobo
CB -Koulibaly
LB – Babayaro
RM -Mahrez
CM- Toure
CM -Essien
LM -Mane
CAM – Okocha
CF – Didier Drogba

Gani Adams calls out police for detaining OPC members who arrested Wakili

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Aare Ona kakanfo of Yorubaland, Gani Adams, has condemned the detention of members of Oodua Peoples Congress who arrested a Fulani warlord, Iskilu Wakili, on Sunday.

Adams, in a statement on Monday by his Special Assistant on Media, Kehinde Aderemi, expressed worry over the security situation in the South-West.

He lamented that the security situation is becoming “too worrisome”, maintaining that “the situation could have been so worse if not for the efforts of the OPC”.

The Yoruba generalissimo, however, warned criminal herders to stay away from the region, disclosing that OPC and other local security operatives will continue to ensure that the region is safe for residents.

Adams noted that the detention of OPC members “is purely an admittance of failure on the part of the police”.

He said, “With the detention of the OPC members, it shows, that the police are ready to frustrate the efforts of the people. The police that are supposed to commend the joint security team for complementing their efforts went ahead to detain them unjustly, alleging arson and killing of an unknown person.

“People are beginning to lose confidence in the ability of the police, it will be disastrous for the police to lose the respect of the people.”

Adams, however, urged the police to release the OPC members, and concentrate on getting rid of the Igangan forests of bandits and kidnappers.

See the 5 countries that have lifted all COVID-19 restrictions for foreigners

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According to the latest report by the World Tourism Organisation, only five countries out of 217 destinations worldwide are fully open to foreigners, as they have lifted all coronavirus-related travel restrictions.

The countries are Albania, Costa Rica, Dominican Republic, North Macedonia, and Tanzania.

“All COVID-19 travel restrictions lifted … (in) 5 destinations (this amount to 2 per cent of all destinations worldwide),” the report said.

It added that 32 per cent of all destinations, or 69 in total, remain closed for international tourism due to the coronavirus, with around just over half of them, 38 destinations, being shut for at least 40 weeks.

Meanwhile, partial closure of borders is being applied by 73 countries, or 34 per cent of all destinations.

“At present, the persistent serious epidemiological situation and in particular the emergence of different SARSCoV-2 variants of concern (VOCs) have reversed the trend.

“And this had resulted in the tightening of travel restrictions, mostly directed at destinations in which these VOCs have been verified,” the report added.

Last year, the number of international tourist trips decreased by 74 per cent — some 1 billion trips — over the onset of the coronavirus pandemic compared to the previous year.

The crisis has threatened between 100 million and 120 million jobs in the industry.

Nigerian Banks woo customers with new CBN ‘naira-4-dollar’ policy

Following the introduction of ‘Naira-for-Dollar’ policy by the Central Bank of Nigeria, Deposit Money Banks on Sunday started wooing customers.

CBN Governor, Godwin Emefiele, had on Saturday announced the introduction of an incentive of N5 for every $1 of fund remitted to Nigeria through International Money Transfer Organisations in the bank’s new forex policy.

He said the move was part of CBN’s reforms to boost the inflow of foreign currency into the country, adding that the N5 for every $1 fund remitted to Nigeria initiative would begin today, Monday.

Based on the policy, Deposit Money Banks reached out to their customers on Sunday telling them that N5 would be given for every dollar received by the customers.

Guarantee Trust Bank, for instance, sent out text messages to its customers on Sunday concerning the new development.

Read Also: Is it too much for Nigerians to ask for security? – Kukah questions FG

It said, “Dear Customer, we are giving you N5 for every dollar you receive via money transfer agents. Offer available at all GTBank branches nationwide and valid till 8th of May.”

Emefiele had explained that the N5 rebate would be given when the remitted fund to Nigeria moved through International Money Transfer Organisations.

He said, “Furthermore, in an effort to reduce the cost burden of remitting funds to Nigeria by working Nigerians in the diaspora, the Central Bank of Nigeria has introduced a rebate of N5 for every $1 of fund remitted to Nigeria, through IMTOs licensed by the central bank.”

According to reports, CBN’s ‘Naira-for-Dollar’ policy might increase the country’s foreign remittances to $34.89bn by 2023.

Forecast by PricewaterhouseCoopers, one of the big four accounting firms, had suggested that Nigeria’s remittance flows could reach $34.89bn by 2023 if the policies were right.

In another development, the CBN on Sunday said the policy would reduce cost and round tripping,

The bank said this in a statement on Sunday titled ‘New policy on remittance inflow to reduce cost, check round-tripping – CBN’.

The acting Director, Corporate Communications Department, CBN, Osita Nwanisobi, explained that there was a maximum amount that could be remitted through an IMTO, adding that no customer could send $100,000 through an IMTO.

Though he admitted that the CBN action did not go far enough in offering total reimbursements, Nwanisobi said it was a step in the right direction in reducing the cost burden for Nigerians remitting funds to Nigeria.

While also noting the existence of initial challenges of network integration, Nwanisobi reiterated Emefiele’s assurance that the CBN would continue to work assiduously to resolve the few challenges that were remaining.

Meghan and Harry Interview: Duchess garner public support over royal racism

Several high-profile figures and thousands of social media users have thrown their support behind the United Kingdom’s Duchess of Sussex following her headline-grabbing interview with US media personality Oprah Winfrey.

Prince Harry and Duchess Meghan gave Oprah Winfrey an explosive interview that had many people denouncing the “cruelty” she was allegedly subjected to by the British royal family and some sectors of UK media.

The highly anticipated interview, broadcast on Sunday in the US, was the first by Meghan Markle and her husband Prince Harry since they stepped down from royal duties a year ago.

 The two-hour special included explosive revelations likely to reverberate on both sides of the Atlantic, with the pair describing controversial discussions in the palace about the colour of their son Archie’s skin, losing royal protection and the intense pressures that led the duchess of Sussex to contemplate suicide.

The Duchess of Sussex revealed the royal family fostered an atmosphere of racial hostility so intense that she came close to suicide while pregnant with her first child.

In a series of stunning revelations during a two-hour, hotly anticipated interview with Oprah Winfrey, Meghan claimed that members of the royal family had openly expressed concerns about how dark her son Archie’s skin would be, that they had gone to extraordinary lengths to deny him the royal title that would ordinarily be his right as a grandson of the monarch, and that they had refused to provide him with security.

When the tabloid newspapers had started race-baiting Meghan openly, nobody from the royal household had lifted a finger to defend her or reconsider the decision about Archie’s security, she claimed.

Meghan said she had felt utterly unprotected from the tabloid onslaught and undermined by what she called the “firm” – the apparatus surrounding the royal household – that had repeatedly turned down her appeals for help and discouraged her from leaving the house for months

The Duchess of Sussex says she had suicidal thoughts during her time as a working royal. “I just didn’t want to be alive any more. And that was a very clear and real and frightening constant thought. And I remember how he [Harry] just cradled me.”

She claimed she asked the palace for help and was denied it. “They said, ‘My heart goes out to you because I see how bad it is, but there’s nothing we can do to protect you because you’re not a paid employee of the institution’.”

The duchess claimed that while she was pregnant with Archie concerns were raised with Prince Harry about the skin colour of their baby. “In those months when I was pregnant, all around this same time, so we have in tandem the conversation of, ‘You won’t be given security, not gonna be given a title’ and also concerns and conversations about how dark his skin might be when he’s born.”

Meghan declined to name who expressed those concerns: “I think that would be very damaging to them.”

Harry refused to share the details of the conversation but, after prompting from Winfrey, said the questions were along the lines of: “What will the kids look like?”

Wrong Coverage

Meghan denied a newspaper story that she had made the Duchess of Cambridge cry before Meghan and Harry’s wedding and said it was a turning point in her relations with the media. Asked if she made Kate cry, Meghan replied: “The reverse happened.”

Meghan said Kate was a “good person” but added: “A few days before the wedding she [Kate] was upset about something, pertaining to – yes the issue was correct – about the flower girl dresses, and it made me cry. And it really hurt my feelings.” She said Kate apologised at the time and brought her flowers.

Silent or ‘Silenced’?

“Everyone in my world was given a very clear directive from the moment the world knew Harry and I were dating, to always say no comment.”

Meghan said she believed she was being protected by the royal institution.

“It was only once we were married and everything started to really worsen that I came to understand that not only was I not being protected but … they weren’t willing to tell the truth to protect me and my husband.”

She agreed with Oprah that she had been “silenced” rather than “silent” from the moment she started dating Harry.

Asked if she was not supported by the powers that be, she said: “There’s the family, and then there’s the people that are running the institution, those are two separate things and it’s important to be able to compartmentalise that because the Queen, for example, has always been wonderful to me.”

Cut Off

Prince Harry said his father Prince Charles stopped taking his calls about the plan to step aside from royal duties. He denied blindsiding the Queen, saying he had too much respect for her. “I had three conversations with my grandmother, and two conversations with my father before he stopped taking my calls. And then he said, ‘Can you put this all in writing?’”

Asked why Charles had stopped taking his calls, Harry said: “By that point I took matters into my own hands. It was like; I needed to do this for my family. This is not a surprise to anybody. It’s really sad that it’s got to this point, but I’ve got to do something for my own mental health, my wife’s and for Archie’s as well.”

Prince Charles is now taking his calls but “there’s a lot of hurt that’s happened” and the pair have “lots to work through”, he said. “I feel really let down,” Harry said. “He’s been through something similar, he knows what pain feels like.”

He said he stopped receiving palace money in the first quarter of 2020. He said that needing to pay for his own security costs was part of the motivation behind the couple’s lucrative deals with companies including Netflix.

The only other money he has left, he said, is what was left to him by Princess Diana.

Aftermath:

The explosive interview quickly drew mass attention on social media, especially Twitter, where several prominent public figures backed Meghan, a biracial actress whose mother is Black and father is white, for speaking out over the alleged discrimination she faced after marrying into the royal family in 2018.

Meghan’s close friend Serena Williams (US tennis star) said she understood the “pain and cruelty” Meghan had experienced.

Williams, who has won 23 Grand Slam titles, said Meghan had taught her “what it means to be truly noble”.

“I know firsthand the sexism and racism institutions and the media use to vilify women and people of colour to minimise us, to break us down and demonize us,” Williams tweeted.

“The mental health consequences of systemic oppression and victimisation are devastating, isolating, and all too often lethal.”

“I want Meghan’s daughter, my daughter and your daughter to live in a society that is driven by respect.

“Keep in your memory the fruitage of the spirit is love, joy, peace, long-suffering, kindness, goodness, faith, mildness, self-control. Against such things there is no law.”

US television host Nina Parker tweeted: “You know why Black women believe Meghan? Because we know exactly what micro aggressions look like. And how they slowly drive you insane.”

Others said Meghan and Harry’s withdrawal from royal duties symbolised the “cost of racism” for the country.

Read Also: Meghan granted £450k interim payment in privacy case, demands front-page apology from Mail on Sunday

“Losing them … was a missed chance to deal [with] the legacies of slavery & colonialism and have a charismatic modern royal to boot,” US author Heather McGhee tweeted.

US poet Amanda Gorman, who came to fame for her performance at President’s Joe Biden’s inauguration, tweeted: “This isn’t Meghan’s princess ‘happy’ ending. But sometimes change, the decisions that bring us the most hurt, aren’t about happiness, but healing.

“Unclear if this will change the Royal family, but Meghan’s strength will certainly redefine family everywhere,” she added. “Think of the women who will be inspired to stand up for their lives, the partners who will be kinder & more courageous than the kin they were born into.”

Bernice King, Martin Luther King, Jnr’s daughter, said Meghan’s experience showed “royalty is not a shield from the devastation and despair of racism”, adding such discrimination was a “traumatizing threat to the mental, physical, and economic well-being of millions and millions of people”.

“It’s not a difference of opinion. It’s not an illusion of the ‘woke.’ It is a pervasive evil. Let’s decolonize our minds,” she tweeted.

Booker-nominated author Maaza Mengiste said Meghan’s expressions showed “trauma”.

During the interview, Meghan said she had not realised what she was marrying into when she joined the British monarchy and “went into it naively”.

The couple’s critics argue they wanted the limelight of royal life but were not willing to live with the attention it brought.

But to supporters, their alleged treatment is evidence of an outdated British institution.

Center For Disease Control And Prevention Adds Three New Post-Vaccination Side Effects

The United States Centers for Disease Control and Prevention (CDC) has made few changes to its vaccine guidelines after adding three new side effects which could occur after receiving the COVID-19 vaccine.

Earlier, the government body had listed six potential serious reactions to the vaccine which include headache, pain, fever, swelling, chills, and fatigue.

Now, the agency has added three more side effects of the vaccination including redness, muscle pain, and nausea.

The most common side effects after the covid-19 injection include pain at jab site as well as short-term flu-like symptoms, which are more visible after the second dose.

The CDC is warning persons not to mistake the pain at the site of injection as a sign of muscle pain but has also advised people to keep in touch with their doctors in case side effects persists

Earlier, a group of scientists said that the side effects of COVID-19 vaccines include benign skin issues like rashes and redness, which were particularly observed among people who were given the Moderna Vaccination.

Covid-19 Vaccinations started three months ago, in North America, Europe, and Israel among other countries and while side effects so far have remained minimal there have also been some reported cases of severe reactions.