Russia, Kazakhstan Battle Record Floods as Rivers Rise Further

An aerial photo taken with a drone shows the flooded residential area of the outskirts of Orenburg, Orenburg region, Russia, 10 April 2024. EPA/STRINGER
An aerial photo taken with a drone shows the flooded residential area of the outskirts of Orenburg, Orenburg region, Russia, 10 April 2024. EPA/STRINGER
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Russia, Kazakhstan Battle Record Floods as Rivers Rise Further

An aerial photo taken with a drone shows the flooded residential area of the outskirts of Orenburg, Orenburg region, Russia, 10 April 2024. EPA/STRINGER
An aerial photo taken with a drone shows the flooded residential area of the outskirts of Orenburg, Orenburg region, Russia, 10 April 2024. EPA/STRINGER

The Russian city of Orenburg battled rising water levels on Thursday after major rivers across Russia and Kazakhstan burst their banks in the worst flooding seen in the areas in nearly a century.
The deluge of meltwater has forced over 110,000 people from their homes in Russia's Ural Mountains, Siberia and Kazakhstan as major rivers such as the Ural, which flows through Kazakhstan into the Caspian, overwhelmed embankments, Reuters reported.
Residents in the city of Orenburg said the waters of the Ural rose very swiftly and to far beyond breaking point, forcing them to flee with just their children, pets and a few belongings.
"It came very quickly at night," Taisiya, 71, told Reuters in Orenburg, a city of 550,000 about 1,200 km (750 miles) east of Moscow. "By the time I got ready, I couldn't get out."
Whole areas of the city were underwater, and the Ural rose another 32 cm (13 inches) to 10.54 meters (34.6 ft), 124 cm (49 inches) above the level considered by local authorities as safe. Officials warned the river would rise further.
The flooding has struck Russia's Urals and the northern Kazakhstan worst, though waters are also rising southern parts of Western Siberia, the largest hydrocarbon basin in the world, and in some places near the Volga, Europe's biggest river.
Water levels were also rising in Siberia's Tomsk, which sits on the Tom River, a tributary of the Ob, and in Kurgan, which straddles the Tobol river.
After the Ural burst through dam embankments in Orsk, upstream from Orenburg, on Friday, some residents expressed anger over how local officials had handled the situation, demanding greater compensation and begging for help from President Vladimir Putin.
The Kremlin said Putin was being updated regularly on the situation but had no current plans to visit the area while emergency services tried to deal with rising waters.
In Orenburg, some residents expressed disappointment that local officials had not done enough to prepare for the annual snow melt.
"There is a lot of excitement, indignation and strong emotions that I understand and share," Orenburg Mayor Sergei Salmin said. "The issue of receiving compensation and the procedure for processing payments is one of the main ones."
SNOW MELT
Spring flooding is a usual part of life across Russia - which has an area equal to the United States and Australia combined - as the heavy winter snows melt, swelling some of mighty rivers of Russia and Central Asia.
This year, though, a combination of factors triggered unusually severe flooding, according to emergency workers.
They said soils were waterlogged before winter and then was frozen under deep snow falls which melted very fast in rising spring temperatures and heavy rains.
Climate researchers have long warned that rising temperatures could increase the incidence of extreme weather events, and that heavily forested Russia is of major importance in the global climate equation.
In Kurgan, a region which straddles the Tobol river, water levels rose in Zverinogolovkoye beyond the critical 10 meter (33 foot) mark, said Governor Vadim Shumkov who was shown visiting evacuated families.
Kazakhstan has been badly hit.
The emergencies ministry said on Thursday morning that the number of evacuees stood at over 97,000, unchanged from Wednesday, and a state of emergency remained in effect in eight regions of the country.
Emergency workers have removed 8.8 million cubic meters (310 million cubic feet) of water from flooded areas, the ministry said. The Kazakh government also said movement was restricted on hundreds of kilometers of roads in the Aktobe, Akmola, Atyrau, Kostanai, Mangistau and North Kazakhstan regions.



Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
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Should You Stretch before Exercise? After? Never? Here’s What to Know

 Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)
Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)

For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.

It turns out, both those things can be true, but the differing advice has created some confusion.

Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:

Warm up first

It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of "The Science and Physiology of Flexibility and Stretching." He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.

Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.

Behm says one minute is "the magic number" for how long to do static stretching per muscle group without fatigue.

Expand your definition of 'stretching'

Should you always stretch before exercising? If it's traditional stretching, not necessarily.

The better question, Behm says, is, "Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that."

Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.

"You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing," Behm said.

Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.

Don't do it if it hurts

After exercise, "light stretching is OK, as long as you don't reach a point where you're feeling pain," Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.

Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.

Do some static stretching before sports

If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.

"If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you’re going to be stronger if you do static stretching."

People can especially get in trouble when they go back to a sport they used to play, whether it's tennis, surfing or any sort of team activity.

Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion? Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn't reflect real-life conditions, or were designed with elite athletes in mind, not regular people.

"If you’re Usain Bolt, it makes a difference," said Behm. Not so much for the rest of us.