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We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
We have a curated list of the most noteworthy news from all across the globe. With any subscription plan, you get access to exclusive articles that let you stay ahead of the curve.
HOUSTON — On Tuesday, the FBI revealed that they have placed a Texas woman on their Most Wanted Fraudster list. She is suspected of orchestrating a healthcare fraud scheme that amounts to nearly $100 million.
The FBI’s Houston office has identified Emylee Thai as the individual accused of perpetrating this vast financial deception, which involved fraudulent genetic testing and kickback activities.
Authorities indicated that charges were brought against Thai on July 11, 2022. These charges include conspiring to commit healthcare fraud, conspiring against the United States, and paying kickbacks linked to a federal healthcare program.
The indictment specifies that from 2019 onward, Thai, who owned a laboratory, allegedly collaborated with marketers. In exchange for a share of the reimbursements, these marketers referred DNA samples and signed doctors’ orders to her lab, according to the FBI’s findings.
Officials reported that the genetic tests frequently cost Medicare thousands of dollars per patient. However, these tests were deemed not medically necessary and were seldom utilized in the treatment of the patients involved.
Thai’s laboratory billed Medicare approximately $142 million for genetic testing around this time, FBI officials said, and was paid approximately $95 million on those claims.
Authorities said after her arrest, Thai was granted bail with several conditions, including wearing a location monitoring device. On Dec. 8, 2022, Thai’s location monitor was removed, officials said, with her last known location being Harry Reid International Airport in Las Vegas. The next day, after several attempts to contact and locate Thai, officials said they issued a warrant for her arrest.
Investigators said that they determined that Thai was able to flee the United States through a private airplane and a fake identity. FBI Houston officials said that Thai is likely in Vietnam.
On July 5, 2023, Thai was separately charged with destruction and alteration of records in a federal investigation, officials said.
The FBI Houston office said that there is a reward of up to $150,000 for information leading to Thai’s arrest, advising people to call 1-800-CALL-FBI with tips.
The transfer window has officially reopened, heralding a period of intense activity as clubs aim to strengthen their squads before the September 1 deadline. Here are today’s key updates brought to you by Simon Jones and the Daily Mail Sport team…
Chelsea close in on Atalanta’s Palestra
Chelsea are set to secure Atalanta’s defender Marco Palestra, marking the first acquisition under manager Xabi Alonso. The deal is anticipated to exceed £48 million.
Following a successful loan stint at Cagliari, where he earned the accolade of Serie A’s best defender, Palestra was expected to join Italian champions Inter Milan.
Earlier this month, Daily Mail Sport disclosed that Palestra was a primary target for Newcastle United. However, they were keenly aware that competition for his signature was intense.
Having made his international debut for Italy this year, Palestra is seen as an exciting prospect at Stamford Bridge. He offers versatility, being adept at playing as both a wing-back and a traditional full-back on either side of the field.
Marco Palestra is close to joining Chelsea after they hijacked Inter Milan’s bid
Spurs close in on Dubravka
Tottenham are in advanced talks to sign free agent goalkeeper Martin Dubravka. The 37-year-old Slovakia international is out of contract after his deal at Burnley expired.
The former Newcastle goalkeeper is keen to stay in the Premier League after making 35 top flight appearances last season. He had a solid season despite relegation with Scott Parker’s side.
Spurs want competition for Antonin Kinsky with Guglielmo Vicario a target for clubs in Italy.
They had also discussed a contract for Karl Darlow who has an offer of a new deal from Leeds United and has spoken to Manchester United. Spurs have also considered Brighton’s Jason Steele.
Read more HERE
Villa want Royal return to Premier League
Aston Villa have held talks over former Tottenham right back Emerson Royal.
The Brazilian is playing for Flamengo but is open to a return to the Premier League under Villa boss Unai Emery.
Sources in Brazil say Villa have proposed a £6m offer for the 27-year-old who left Spurs for AC Milan in 2024, though Villa say no formal offer has yet been made. He joined Flamengo a year later for £7.7m, and they want in excess of that figure.
Villa are working under financial restrictions and need to sell but want to build a squad for Emery that can compete in the Champions League.
Emerson would be competition for Matty Cash. They do have interest from Lyon, Deportivo Alaves and Valencia for right-back Andres Garcia.
Emerson Royal left Spurs in 2024 and Flamengo now want more than the £7.7m they paid AC Milan for him
Now Newcastle turn to attacking duo – but Liverpool are ready to pounce again
Newcastle United are showing interest in Cologne winger Said El Mala – and maintaining contact over Lille forward Matias Fernandez-Pardo.
But Premier League adversaries Liverpool are waiting in the wings if they fail to land their priority targets Yan Diomande of RB Leipzig or Paris St Germain’s Bradley Barcola.
Newcastle missed out Osasuna’s Victor Munoz last week when, despite agreeing a fee, Liverpool stepped in to pay the £34.6m buy-out clause and stole the Spain winger away.
Read the full story HERE
Robins snap up Greenwood
Bristol City have agreed a £2million deal to sign former Leeds attacking midfielder Sam Greenwood from Polish side Pogon.
Blackburn had also tried to sign the 24-year-old, who left Leeds as a free agent last summer. He was a target for Bristol City in January.
Greenwood joined Pogon on a contract until 2028, which included the option for a further year, but is now set for a return to England.
Clark returns to Pride Park
Derby have completed the signing of Bobby Clark from RB Salzburg.
The 21-year-old, who spent last season on loan at Pride Park Stadium, has signed a four-year contract for £7m plus add ons. Liverpool also had a 17.5 per cent sell-on clause.
Clark featured 45 times for Derby last season – collecting eight goals and assists – as he became a fans’ favourite and scooped the Sammy Crooks Young Player of the Season award.
‘It’s a big decision because I want to obviously reach my potential,’ Clark said. ‘I need to pick my next step carefully and this club definitely suits me the best – and the manager gave us the trust last season and gave me the minutes I needed to take the next step and find my form in the Championship. I think being at Derby, I’ll just get better and better.
Bobby Clark was named Derby’s young player of the season after an impressive 2025-26 campaign
‘Since it’s been closer to getting done he’s just had really good positive conversations with us, he knows he can be the manager that helps me reach my potential and helps me grow as a player.’
Lions plan on bolstering attack
Millwall are in talks to sign Rodez forward Tairyk Arconte, who has also been on Celtic’s list.
The 22-year-old scored 14 goals in 32 games in the French second division last season after joining Rodez from Pau FC.
Championship side Millwall had made an approach for Hull City’s Kyle Joseph but he is recovering from injury still. They are determined to bring in extra pace and firepower to help take the next step up in their bid for promotion to the Premier League.
Arconte can also play right wing and will cost around £2.5million.
Tairyk Arconte scored 14 goals in 32 games for Rodez last season and is now a target for Championship side Millwall
DCLM Daily Manna 24 June 2026 Devotional by Pastor W. F. Kumuyi — Power Of Our Confession
TOPIC: Power Of Our Confession (DCLM Daily Manna 24 June 2026)
KEY VERSE: Now therefore make confession unto the LORD God of your fathers, and do his pleasure: and separate yourselves from the people of the land, and from the strange wives – Ezra 10:11
TEXT: Ezra 10:9-15 (KJV)
9 Then all the men of Judah and Benjamin gathered themselves together unto Jerusalem within three days. It was the ninth month, on the twentieth day of the month; and all the people sat in the street of the house of God, trembling because of this matter, and for the great rain.
10 And Ezra the priest stood up, and said unto them, Ye have transgressed, and have taken strange wives, to increase the trespass of Israel.
11 Now therefore make confession unto the Lord God of your fathers, and do his pleasure: and separate yourselves from the people of the land, and from the strange wives.
12 Then all the congregation answered and said with a loud voice, As thou hast said, so must we do.
13 But the people are many, and it is a time of much rain, and we are not able to stand without, neither is this a work of one day or two: for we are many that have transgressed in this thing.
14 Let now our rulers of all the congregation stand, and let all them which have taken strange wives in our cities come at appointed times, and with them the elders of every city, and the judges thereof, until the fierce wrath of our God for this matter be turned from us.
15 Only Jonathan the son of Asahel and Jahaziah the son of Tikvah were employed about this matter: and Meshullam and Shabbethai the Levite helped them.
DCLM Daily Manna For Today MESSAGE:
A bank robbery in which $835 was stolen occurred in Hoyt, Kansas, on the morning of May 17, 1948. Four years later, 23-year-old Albert H. Johnson stood before a Baptist congregation of about 100 worshippers and confessed his sins. Asked why the public confession after reporting himself to the authorities, Johnson said, “I prayed about it and asked the Lord to give me an answer. It seemed like He would give me only one answer, and that was to give myself up.” Johnson was also willing to repay his $315 share of the robbery and any other punishment the law recommends.
When Ezra, the priest, stood before the men of Benjamin and Judah, in today’s text, he was unsparing in condemning their ungodly and adulterous behaviour. “Ye have transgressed, and have taken strange wives, to increase the trespass of Israel.” Rather than pet them and hide their transgressions under the mercy of God, Ezra laid it on them, straight and direct, “Now therefore make confession unto the LORD God of your fathers, and do his pleasure: and separate yourselves from the people of the land, and from the strange wives” (Ezra 10:11). Repentance followed by confession, is the Bible-recommended way to show that we have truly turned from our sins. Through confession, we demonstrate that we are sorry for our actions and willing to change our ways.
There are preachers today who discourage new believers from engaging in public confession and restitution. According to them, grace covers it all. However, confession is not only recommended as a way of showing that we belong to Christ; it is also the cementing of our ties to the body of Christ. It enhances our faith testimony while also announcing to the world that we are, henceforth, on the Lord’s team.
Judah and Benjamin’s actions are commendable. There was no shame or fear in accepting their guilt and turning to God for forgiveness and pardon. Today, despite the thought of how people will perceive us, believers must be willing to publicly confess their faith and accept the consequences of their wrongdoings without making excuses. Are there things in your life that you need to confess? Is the Holy Spirit convicting you in any area of your life? Be like Judah and Benjamin, and let your answer be: “As thou hast said, so must (I) do.” This will bring you good conscience and peace with those you may have offended.
THOUGHT FOR THE DAY Those who refuse to confess their sins will never experience the liberating joy it affords
THE BIBLE IN ONE YEAR Ezra 7-10
Deeper Life Daily Manna For Today 2025 was written by Pastor W. F. Kumuyi; is the founder and General Superintendent of the Deeper Life Bible Church situated at KM 42 on the busy Lagos-Ibadan Expressway, Nigeria.
REMINDER!!! JESUS IS COMING SOON
ARE YOU BORN AGAIN? IF NO, WHY NOT ACCEPT JESUS NOW!
Accept Jesus Christ today and secure a life of eternal rest and Glory by saying this short prayer below:
Lord Jesus, I believe you died for my sins, Forgive me of all my iniquities. I accept you as my Lord and Saviour from today and forever.
Come and Be the Lord of my life and I am willing to obey Your command and live according to Your will by Your Grace, Thank you for accepting me into Your fold
AMEN!!! John 6:37…and him that cometh to me I will in no wise cast out.
Cameron Boozer’s heartfelt journey into the NBA spotlight was shared with his older brother, whom he once played a crucial role in rescuing.
“This is my moment, but it’s truly our moment,” the 18-year-old expressed to ESPN’s Lisa Salter amidst the company of his family during the NBA Draft in Brooklyn, where the Memphis Grizzlies selected him third overall.
Standing at 6 feet 9 inches, the Duke forward is not only the son of Carlos, a former NBA star, but he is also the twin brother of Cayden, his partner on the high school and college courts. However, it was his elder sibling, Carmani, who became the focus of Salter’s conversation on that landmark night, rather than Cayden or Carlos.
Carlos once shared with The Associated Press in 2008, while playing for the Utah Jazz, the challenges faced when Carmani was born in 2006, diagnosed with sickle cell anemia, a hereditary blood disorder. Although individuals affected by this condition can often reach adulthood, they are burdened with a notably reduced lifespan.
In an effort to change Carmani’s fate, Carlos and his then-wife CeCe chose to utilize the birth of their twins in 2007 to supply the umbilical cord blood stem cells and bone marrow transplants necessary to save their eldest son’s life.
‘Being able to see everything he does, works hard, and shows up,’ Carmani said of Cameron on Tuesday night, ‘I couldn’t be more proud of someone, and to be able to call [him] my little brother is amazing.’
“I don’t even know how to describe it honestly, man. … It’s my moment, but it’s our moment as a family.”
Cameron Boozer reacts to being drafted No. 3 overall to the Memphis Grizzlies 🐻 pic.twitter.com/p6ss3T2HSI
Cameron Boozer (lower left) is pictured with brothers Carmani (top left) and Cayden (top right) as well as their parents, Carlos and his now-former wife, CeCe (lower right)
Carlos Boozer is seen with sons Carmani (left), Cameeron and Cayden in April of 2010
The family first revealed the story when Carlos was a budding NBA star in Utah, telling The Associated Press that they decided to create a donor for young Carmani by producing their own through in-vitro fertilization.
Two of the healthy embryos they created were implanted, resulting in the twins’ birth in July of 2007.
After Carmani had chemotherapy to attack his sickle-cell producing bone marrow, he was injected with stem cells from one twin’s umbilical cord to stimulate the growth of new bone marrow in the hope it would produce healthy blood cells.
‘I think it’s really just faith over fear,’ CeCe, who has since divorced Carlos, told ESPN on Tuesday. ‘So, you know, we battled that adversity as a family, and now we get to celebrate as a family, and be here to watch Cameron, and I just couldn’t be more proud.’
Carlos echoed his ex-wife’s sentiment.
‘First, I’m proud of him,’ the 44-year-old Carlos said. ‘Like the dedication, you heard Carmani talk about it, his sacrifice. He shows up every single day. I’m just happy for him, man.’
Carlos then shared a message directly to Cameron: ‘Take each moment, enjoy each moment. Obviously, be where your feet are. This is something you’ve been waiting for your entire life, and go enjoy it, man. Go enjoy it.’
The Boozer twins were two of the top recruits in the country before committing to Duke
Cameron and Cayden Boozer, front row, from left, with their family during their signing ceremony at Columbus High School on Thursday, November 14, 2024, in Miami
Sickle cell is a devastating inherited disease of deformed red blood cells that can’t carry enough oxygen, common among people with ancestors from Africa, Latin America, the Middle East and the Mediterranean.
The abnormal red blood cells, which shaped like a sickle or crescent, have difficulty moving through the blood stream. Complications can include intense pain, stroke, organ damage and death.
Bone-marrow transplants have been successful in curing the disease, but it is a risky procedure because the chemotherapy wipes out the immune system. In infants, the risks are even greater.
Cameron was the college player of the year in his one season at Duke after averaging 22.5 points, 10.2 rebounds and 4.1 assists per game.
Cayden is staying at Duke, where he is expected to crack the starting lineup in 2026-27.
Rhapsody Of Realities 24 June 2026 By Pastor Chris Oyakhilome (Christ Embassy): Mingled With The Holy Spirit
TOPIC: Mingled With The Holy Spirit (Rhapsody of Realities 24 June 2026)
But he that is joined unto the Lord is one spirit (1 Corinthians 6:17).
Rhapsody Of Realities For Today’s MESSAGE:
One of the biggest truths ever revealed to us in the Word of God is our oneness with the Lord. We’re inseparably one with Him. It’s the reason we can do the work of God with power. He didn’t call us to struggle through life by ourselves; He called us to live in Him and through Him every day.
Many have the wrong idea about this. They think the Holy Spirit is somewhere inside them, like a separate being living within them. But that’s not it. He didn’t come to stay beside your spirit; He came to be united with your spirit. That’s the meaning of what we read in our opening scripture: “He that is joined unto the Lord is one spirit.”
You’re not merely connected to the Holy Spirit; you’re mingled with Him. There’re not two spirits living inside you; no! There’s only one—the Holy Spirit, united with your spirit. This is the reason for your divine nature. You’re not alone; you’re functioning by the Holy Spirit who lives in and through you.
That means when you act, it’s not just you. When you speak, it’s not just you speaking. When you stretch your hand, it’s not just your hand—it’s your hand and the hand of the Holy Spirit, one hand, God and you as one. This is your reality in Christ. You’re not trying to get God to be with you; He’s in you, and you’re in Him.
His presence in you is not occasional; it’s constant. Whether you feel it or not, He’s there. With this understanding comes a new consciousness. You’re strong in Him. 2 Corinthians 3:5 AMPC declares, “Not that we are fit (qualified and sufficient in ability) of ourselves to form personal judgments or to claim or count anything as coming from us, but our power and ability and sufficiency are from God.”
The Holy Spirit is your sufficiency. You’re limitless in Him. Failure in anything or in any area isn’t a possibility because your life is now the outworking of His life in you.
PRAYER
Dear Father, thank you for the Holy Spirit who lives in me. I’m not alone; I’m one with Him. I live in the consciousness of this union, walking in your wisdom, power, and presence every day. My life is the expression of your divine nature; I’m filled with your power, my life is the outworking of your grace, and I function with divine ability today, in Jesus’ Name. Amen.
FURTHER STUDY
Galatians 2:20 (KJV) I am crucified with Christ: nevertheless I live; yet not I, but Christ liveth in me: and the life which I now live in the flesh I live by the faith of the Son of God, who loved me, and gave himself for me.
Colossians 1:26-27 (KJV) Even the mystery which hath been hid from ages and from generations, but now is made manifest to his saints: [27] To whom God would make known what is the riches of the glory of this mystery among the Gentiles; which is Christ in you, the hope of glory:
1 John 4:4 (NIV) You, dear children, are from God and have overcome them, because the one who is in you is greater than the one who is in the world.
Acts 17:28 (KJV) For in him we live, and move, and have our being; as certain also of your own poets have said, For we are also his offspring.
1-YEAR BIBLE READING PLAN Acts 11:1-18 & Ezra 9-10
2-YEAR BIBLE READING PLAN 2 Corinthians 8:9-17 & Isaiah 11-12
DIVINE HEALTH CONFESSIONS – 24TH JUNE 2026
The Lord is my light and my salvation. He is my health, strength, wisdom, and life. I dwell in the secret place of the Most High; therefore, I am shielded from all evil and corrupting influences of this world. No disease, sickness, or infection can fasten itself to my body.
Remember to share with all your friends and loved ones today. Thank you and God bless you richly.
Rhapsody of Realities 2026 Devotional was written by Pastor Chris Oyakhilome (D.Sc., D.D.). President of Loveworld Inc. aka Christ Embassy Int’l.
REMINDER!!! JESUS IS COMING SOON
ARE YOU BORN AGAIN? IF NO, WHY NOT ACCEPT JESUS NOW!
Accept Jesus Christ today and secure a life of eternal rest and Glory by saying this short prayer below:
Lord Jesus, I believe you died for my sins, Forgive me of all my iniquities. I accept you as my Lord and Saviour from today and forever.
Come and Be the Lord of my life and I am willing to obey Your command and live according to Your will by Your Grace, Thank you for accepting me into Your fold
AMEN!!! John 6:37…and him that cometh to me I will in no wise cast out.
Rejuvenate your lower back with these five slow-tempo exercises, perfect for anyone over 60 and requiring no heavy deadlifts.
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Slow repetitions can be surprisingly challenging in the most beneficial way. When you eliminate the rush and stop breezing through the easy sections, your hip, core, and lower back muscles must stay engaged throughout each movement. This is the goal: moving slowly isn’t about dragging through a workout, but rather about descending with precision, feeling the stretch, pausing at challenging points, and completing the move without relying on momentum.
While deadlifts can be excellent when properly taught and carefully loaded, they are not the sole route to fortifying the lower back. For those over 60, focusing first on strengthening foundational components can be more effective. Developing the glutes, activating the hamstrings, improving pelvic stability, and bracing the core are crucial for a good hinge movement. Tempo training allows you to hone these skills without the pressure of lifting heavy weights.
Incorporating slow-paced exercises for the lower back and hips is a regular practice because it reveals weaknesses quickly. If your hips sway, your lower back compensates, or your abs struggle to maintain position, these issues become evident with tempo work. This insight is valuable. Routine additions like reverse crunches, good mornings, back extension holds, glute bridges, and Pallof presses provide multi-angle support for the lower back. Keep movements smooth, manage the descent carefully, and let the prolonged tension transform lighter exercises into genuine strength-building sessions.
Reverse Crunch
Reverse crunches train your lower abs and deep core while teaching your pelvis to move with control. That’s huge for lower-back strength because your core helps maintain pelvic position rather than letting your spine do all the adjusting. The slow version works best when you curl your hips up with control, pause briefly, and lower down without swinging your legs. This gives your abs a cleaner job and helps build the kind of control your lower back appreciates during walking, standing, and getting up from the floor.
Muscles Trained: Lower abs, deep core, hip flexors.
How to Do It:
Lie on your back with your knees bent and your feet lifted.
Place your arms at your sides for support.
Brace your core and keep the movement small.
Curl your hips slightly off the floor.
Pause briefly at the top.
Lower your hips with control.
Recommended Sets and Reps: Perform 3 sets of 8 to 12 reps. Use a 2-second curl, 1-second pause, and 3-second lowering phase. Rest for 30 to 45 seconds between each set.
Form Tip: Curl your pelvis rather than swing your legs.
5 Quick Morning Exercises That Burn Belly Pooch All Day Long After 55
Tempo Good Mornings
Tempo good mornings train your hamstrings, glutes, lower back, and core while teaching your hips to hinge with patience. The slow lowering phase gives your hamstrings time to lengthen under tension, and that’s where the exercise starts to pay off. Instead of folding forward quickly and popping back up, you’re teaching your hips to control the movement and your core to hold your spine steady. That makes this a great drill for rebuilding the hinge pattern before heavier deadlift work enters the picture.
Place your hands behind your head or across your chest.
Brace your core and soften your knees.
Push your hips back as your torso leans forward.
Lower for 3 to 4 seconds until you feel your hamstrings working.
Drive your hips forward to return to standing.
Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps. Use a 3 to 4-second lowering phase and a controlled 2-second return to standing. Rest for 45 to 60 seconds between each set.
Best Variations: Banded good mornings, hands-on-hips good mornings, staggered-stance good mornings.
Form Tip: Keep your spine long and make your hips lead the movement.
Back Extension Holds
Back extension holds train your glutes, hamstrings, and spinal support muscles without requiring a full range of motion. Holding the top position builds endurance through the backside of your body, which helps your lower back stay supported longer during daily movement. The key is keeping the effort spread through your glutes and upper back instead of cranking through your neck or pinching through your lower back. A strong hold should feel controlled, steady, and purposeful.
Lie on your stomach with your legs extended behind you.
Place your arms at your sides or lightly behind your head.
Brace your core and squeeze your glutes.
Lift your chest a few inches off the floor.
Hold the top position while breathing steadily.
Lower your chest with control.
Recommended Sets and Reps: Perform 3 sets of 15 to 25-second holds. Rest for 45 seconds between each set.
Best Variations: Prone cobra holds, short-range back extensions, alternating arm and leg lifts.
Form Tip: Lift through your glutes and upper back instead of yanking through your neck.
If You Can Hold a Bridge This Long After 60, Your Core Strength Is Top-Tier
Tempo Glute Bridges
Tempo glute bridges train your glutes and hamstrings while your core keeps your ribs and pelvis in a strong position. Slowing the lift and lowering phases keeps the glutes engaged longer, and the pause at the top helps you feel whether the right muscles are finishing the rep. Stronger glutes give your lower back more help during standing, walking, stairs, and lifting. Take your time here. A clean bridge done slowly can do more than a rushed set of heavy reps that barely find the glutes.
Muscles Trained: Glutes, hamstrings, core.
How to Do It:
Lie on your back with your knees bent and your feet flat on the floor.
Place your arms at your sides.
Brace your core and press through your heels.
Lift your hips for 2 to 3 seconds.
Pause at the top and squeeze your glutes.
Lower your hips for 3 seconds with control.
Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps. Use a 2 to 3-second lift, 2-second hold, and 3-second lowering phase. Rest for 45 seconds between each set.
Best Variations: Mini-band glute bridges, feet-elevated glute bridges, and single-leg glute bridge holds.
Form Tip: Keep your ribs down and finish each rep with your glutes.
Tempo Pallof Press
The tempo Pallof press trains your core to brace and resist rotation, which matters more for lower-back strength than most people realize. The band wants to pull your torso sideways, and your midsection has to keep you square. Slowing down the press makes the exercise tougher because your abs and obliques have to control every inch of the movement. This helps your lower back because a stronger core gives your spine more support when you carry, reach, turn, or move under load.
Stand sideways to the anchor with your feet shoulder-width apart.
Hold the band at your chest with both hands.
Brace your core and keep your torso square.
Press your hands forward for 2 to 3 seconds.
Pause briefly, then return your hands with control.
Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per side. Use a 2 to 3-second press, 1-second hold, and 3-second return. Rest for 30 to 45 seconds between each set.6254a4d1642c605c54bf1cab17d50f1e
Form Tip: Keep your ribs down and resist the band as it pulls you toward the anchor.
5 Strength Moves That Work Better Than Gym Machines to Stay Pain-Free After 55
How to Make Slow Strength Work Help Your Lower Back
Shutterstock
Slow lower-back training works best when the reps stay clean, and the effort stays in the right places. You want your hips, glutes, hamstrings, and core doing their share instead of letting your lower back become the default worker. Tempo gives you time to notice what’s happening, fix your position, and build strength with more control.
Own the lowering phase: Good mornings, reverse crunches, and glute bridges get more effective when you lower slowly. The lengthening part of the rep builds control and keeps the muscles working longer.
Use pauses on purpose: A short hold at the top of a bridge, back extension, or Pallof press gives your body time to create tension. Pauses also help you feel the target muscles more clearly.
Keep your core connected: Reverse crunches and Pallof presses help train your abs to support your pelvis and spine. That support matters during bending, lifting, reaching, and carrying.
Let your hips help: Tempo good mornings and glute bridges teach your glutes and hamstrings to contribute. Strong hips can make your lower back feel more supported during everyday movement.
Stay smooth from start to finish: Slow work loses value when the rep gets jerky. Keep the movement controlled, breathe through the effort, and stop the set before your form turns sloppy.
Deadlifts can still have a place, but they don’t need to be the only lower-back strength tool in the box. Slow reps build awareness, control, and strength in the muscles that support your spine. Give these exercises a few focused sessions each week, and your lower back will have a stronger team around it.
References
Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016 Apr 25;4(2):22. doi: 10.3390/healthcare4020022. PMID: 27417610; PMCID: PMC4934575.
Martins-Costa HC, Lacerda LT, Diniz RCR, Lima FV, Andrade AGP, Peixoto GH, Gomes MC, Lanza MB, Bemben MG, Chagas MH. Equalization of Training Protocols by Time Under Tension Determines the Magnitude of Changes in Strength and Muscular Hypertrophy. J Strength Cond Res. 2022 Jul 1;36(7):1770-1780. doi: 10.1519/JSC.0000000000004004. Epub 2021 Mar 16. PMID: 34932279.
Muni Long, the Grammy Award-winning singer celebrated for hits like “Hrs & Hrs” and “Made For Me,” has shared a deeply personal struggle with her health. The acclaimed artist, who has also written global successes for other musicians, recently spoke about a pivotal moment on Good Morning America. She revealed that after departing Brandy and Monica’s “The Boy Is Mine” tour prematurely, she underwent a double lung transplant.
In her conversation with co-anchor Robin Roberts, Long recounted the challenges she faced during the 2025 tour. “I should have never taken that tour. But there was so much going on in my life where I had to do it,” she admitted. Long, who was diagnosed with lupus in 2014, shed light on how these pressures affected her decisions.
Lupus, a chronic autoimmune condition, causes the body’s immune system to mistakenly target and harm its own healthy tissues and organs. This can lead to widespread inflammation, affecting the skin, joints, blood cells, and vital organs such as the kidneys, lungs, and heart, as noted by the NHS.
Doctors informed the U.S. singer that without surgery, she had only one week to live. Following her departure from the tour, Long returned home for Thanksgiving. It was soon thereafter that she found herself waking up in a hospital bed.
“I had known for a long time that something wasn’t right. I was constantly spitting into cups, coughing non-stop, and relying on medication to get through the day,” Long recalled. “In this industry, you’re always up close and personal with people. So, I’m taking pictures and totally out of breath, like I’ve just sprinted a marathon,” she explained.
Long then received the grim prognosis from a team of doctors, who told her she only had one week to live.
“My jaw dropped. Literally. I was like, ‘That’s rude.’ But they were kind of like, ‘This is not a joke. You need to make a choice. You can either go to hospice or you can get these lungs,’” she recalled.
The performer underwent the operation nearly six months ago and is now feeling better.
“Tomorrow is my last appointment for all the things,” Long said. “No symptoms. Asymptomatic. No infections. None of that. Then I have my vocal checkup, six months will be in August because I had to have vocal surgery, as well.”
Long released a new single called “The Riches,” which was the last music she recorded before her health complications. “My voice now is totally different. It’s actually better, should I say? But I don’t know that I can perform yet. They gave me six months to a year,” the singer confirmed.
TAMPA, Fla. (WFLA) — With the Fourth of July celebrations approaching, authorities are urging residents to exercise caution when using fireworks. They are also reminding everyone to adhere to the county-wide burn bans currently in place.
“As we mark the momentous occasion of our nation’s 250th anniversary, enjoying festivities, fireworks, and barbecues, it’s crucial to do so with responsibility to ensure the safety of our communities and the first responders who serve them,” stated Commissioner of Agriculture Wilton Simpson.
State officials offer the following safety tips:
Clear debris from around campfires, grills, and all fire sources
Always have a water source available
Aim fireworks away from people, homes, and wooded areas
Never use homemade fireworks
Discard used fireworks in a bucket of water
Store unused fireworks, matches, and lighters out of the sight and reach of children
Never leave a fire unattended and ensure it is completely out before leaving it
Report any fire immediately to 911
Galaxy Fireworks in Tampa told 8 On Your Side what they’ve been sharing with their customers.
“Fireworks are normally done, you know, around lakes or in neighborhoods where you have sprinkler systems, you have asphalt, you have concrete. So the fire risk there is not as bad. Stay away from forestry. We tell everybody to always have water or a fire extinguisher,” said Sharon Hunnewell-Johnson, president of Galaxy Fireworks.
8 On Your Side reached out to surrounding counties about their plans for the Fourth being impacted by the drought.
Pinellas County sent the following statement:
“We do want to encourage residents and visitors to refrain from open burning while celebrating this year. Please remember, the burning of yard waste and construction debris is always prohibited in Pinellas County per Pinellas County Ordinance Sec. 58-206. Every year, we see fires that damage property and injure people. We answer 911 calls for residents lighting off fireworks and endangering unwitting bystanders with firework displays gone wrong. We encourage residents to leave fireworks to the professionals and celebrate the holiday safely.”
Hillsborough County said Fire Rescue is monitoring conditions daily.
Recently released body camera footage reveals the tense and emotionally charged aftermath of a tragic incident in Texas where Karmelo Anthony fatally stabbed Austin Metcalf during a track meet.
The video, unveiled by the Collin County Sheriff’s Office in April 2025 and shared by the Associated Press, captures the critical moments as a police officer confronts Anthony. “Don’t reach for anything,” the officer warns him. “Stop right there.”
This footage emerges in the wake of Anthony’s sentencing, where he received a 35-year prison term for the murder of Metcalf, his fellow high school student. The altercation, which took a deadly turn at a Frisco track event, ended with Anthony fatally stabbing the 17-year-old in the chest.
The captured images show Anthony complying with the officer’s instructions, placing his hands on his head as he is identified over the radio as the “alleged suspect.”
In a moment of chilling honesty, Anthony interrupts, acknowledging his actions: “I’m not ‘alleged,'” he states. “I did it.”
Then, sobbing, Anthony said, “He put his hands on me—I told him not to. He put his hands on me.”
According to an arrest report obtained by Oxygen, Anthony and Metcalf were students at different schools attending an April 2 track meet in Frisco when they got into a confrontation.
Witnesses claimed in the report that Metcalf told Anthony to leave a tent designated for Memorial High School athletes and Anthony refused. During an argument, Anthony allegedly told Metcalf, “Touch me and see what happens.”
Metcalf then pushed Anthony, who responded by stabbing Metcalf once in the chest before fleeing, witnesses said in the report.
According to NBC News, Anthony’s legal team, who argued their client acted in self defense, said he responded to “fear and chaos.”
“After Karmelo defended himself with that knife, he ran,” defense attorney Mike Howard said in court. “He didn’t stab again. He dropped the knife. He didn’t stab anyone else.”
However, the prosecution argued that Anthony’s response to Metcalf was disproportionate.
“You don’t get to meet a shove with a stab,” First Assistant District Attorney Bill Wirskye said, according to CNN, “especially if you provoke the shove.”
The jury rejected Anthony’s arguments, and he was convicted of murder on June 9.
Following his sentencing, Anthony filed an appeal, with the help of a new defense team.
In a June 22 statement published by NBC DFW, the “Stand with Karmelo” team of six attorneys vowed to conduct an independent review of the trial record.
“We recognize the profound loss suffered by one young man’s family and the uncertainty facing another,” read the statement, “and we extend our respect to everyone whose lives have been forever changed by these events.”
“Our responsibility is to determine whether a legal error occurred,” they continued, “and to ensure that every issue supported by the record is fully and vigorously presented on appeal.”
A spokesperson for “Stand with Karmelo” did not immediately respond to a request for comment from Oxygen.
LAS VEGAS — As the clock ticked down at Mandalay Bay, a wave of Aces fans began their exit with 4:37 remaining in the fourth quarter on Tuesday night.
The scoreboard showed the Liberty leading by 16 points, giving the match an air of inevitability.
In a last-ditch effort, the Aces managed to narrow the lead to eight with just 2:30 left on the clock.
At this critical juncture, spectators couldn’t help but wonder if the Liberty were on the brink of another damaging collapse.
However, the team held their ground this time around, avoiding any such downfall.
Sabrina Ionescu drained a 3 to give the Liberty a double-digit lead. Then Breanna Stewart sank a shot from deep on the team’s next possession.
In the final 30 seconds, Jonquel Jones drilled a 3 for good measure.
The Liberty pulled off the 87-76 win against the defending champions.
Coach Chris DeMarco might be new to the WNBA this year. But he didn’t need to be briefed on how important Tuesday’s matchup against the Aces was to his players.
“I understand the rivalry here,” DeMarco said before the game. “I understand how much it matters to this organization, these players and the familiarity from that. I think it’s a good test early and we have a full roster now and we’re excited.”
It might be June, and the WNBA season is still two weeks away from reaching the halfway point, but this game between two rivals mattered for all parties involved.
“Of course, it’s what everybody wants to see, everybody’s been waiting for,” Aces coach Becky Hammon said. “I mean, you gotta have your head in the sand if you think otherwise.”
The Liberty and Aces — routinely two of the league’s best teams in recent years — have squared off on some of the biggest stages.
The Liberty beat the Aces to win the 2023 Commissioner’s Cup championship before losing to Las Vegas in the WNBA Finals months later.
In 2024, the Liberty ended the Aces’ season, beating Becky Hammon’s team in the Semifinals en route to winning New York’s first championship.
