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Focus on your breath during pelvic floor exercise

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By Selina Looney, Pre and Postnatal Specialist at Activate

The foundation for everything in pregnancy and postpartum exercise is your breath.

Your pelvic floor and diaphragm work in tandem with each other; imagine it as an elevator.
When you inhale, your diaphragm contracts and moves down and your pelvic floor mirrors this by relaxing.
When you exhale, your pelvic floor lifts and contracts and your diaphragm rises in mirror response to it.

Why is this important?

It’s all about regulating intra abdominal pressure to prevent your body from experiencing problems.
Everyone should do this, but it is even more important for mamas and mamas-to-be.
During exercise we want our pelvic floor to lift when we exert ourselves or lift heavy objects.
We want to teach our bodies to exhale with exertion - the toughest part of the movement.

For example, when you squat:

* Inhale when you lower down and relax at the bottom
* Exhale to stand, lifting pelvic floor and drawing deep abdominals together - this same strategy applies to any exercise.

As a mom, you also want to exhale with every day movements such as:

* Lifting a toddler -> exhale as you lift
* Lifting heavy bags -> exhale as you lift
* Lifting a car seat -> exhale as you lift

Blow before you go mamas, this will really help your diaphragm and pelvic floor work together.

This is something we teach in our classes which begins on September 20.

Activate Moms is built for all phases of womanhood — pre-conception, pregnancy, postpartum and beyond.

These classes will teach you how to properly breathe and recruit your deep core and pelvic floor, strengthen your body, improve diastasis recti, prolapse, leaking, and back/hip pain and help you feel connected to your body whether you had your baby days ago or years ago.

To book your spot email selina@activate.ie.

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Centenary exhibition to chart early years of Fianna Fáil in Kerry

. The exhibition, which runs from March 10 to March 31, explores the foundational years of the political party within the county between 1926 and 1933. The exhibition details how […]

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The exhibition, which runs from March 10 to March 31, explores the foundational years of the political party within the county between 1926 and 1933.

The exhibition details how the party established itself in a county where Civil War divisions were particularly deep-seated. It covers the transition of local figures from revolutionary activities to parliamentary politics and the intense election battles of the late 1920s. Visitors will be able to view documents and archives that illustrate how the party built its organisation across South Kerry in its first decade.

As part of the event, local historian and author Dr. Owen O’Shea will give a public lecture at the library on Thursday, March 26, at 7:00 p.m. His talk will focus on the foundation of the party and the “bullets to ballots” transition in Kerry politics. The exhibition is free to attend and will be open during the library’s scheduled operating hours throughout the month of March.
The project is the result of extensive research funded by the Department of Tourism, Culture, Arts, Gaeltacht, Sport and Media. The grant was awarded under the Commemorations Bursary Scheme for 2025-2026 and managed by the Royal Irish Academy. This scheme supports local research that helps the public better understand the political and social evolution of Ireland following the Civil War.

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St Brendan’s College travel to London

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5th year students from St Brendan’s College went to London on their English school trip.

They enjoyed a production of ‘The Book of Mormon’ at the Prince of Wales theatre.

The following morning was spent touring Tate Modern before attending a tour and a brilliant interactive workshop in Shakespeare’s Globe Theatre focusing on their Leaving Certificate single text “Othello”.

The focus of the workshop centred on the performative elements of the play in relation to themes and character development. 

All students performed with great theatrical verve. 

A brilliant experience for all before attending an acclaimed production of the play in the Theatre Royal.

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