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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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Chamber pays tribute to late Dick Henggeler

Killarney Chamber of Tourism and Commerce has expressed condolences following the death of Dick Henggeler, the well-known owner of The Rose Hotel in Tralee. Mr Henggeler passed away peacefully at […]

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Killarney Chamber of Tourism and Commerce has expressed condolences following the death of Dick Henggeler, the well-known owner of The Rose Hotel in Tralee.

Mr Henggeler passed away peacefully at his home in Baltimore, USA surrounded by his Aghadoe-born wife Eibhlin (née Moriarty), their son Franz, and other family members.
Dick and Eibhlin purchased The Rose Hotel in 2015 in tribute to their late daughter Dorothy, who represented Washington DC in the 2011 Rose of Tralee Festival.
The Chamber said Mr Henggeler would be remembered for his warmth, good nature and positive approach, as well as for being a forward-thinking and knowledgeable businessman.
“He knew how to run a good hotel and that was and still is very obvious at The Rose Hotel, which is a great success story,” the Chamber said.
It added that continuity of ownership will remain in place, with Eibhlin, Franz, daughter-in-law Amber, and grandchildren Conrad and Rowan continuing to honour Dick’s legacy and vision for the hotel.
“Dick took enormous personal pride in Tralee and all of Kerry and he was always available to generously support any community initiative or endeavour undertaken in Killarney,” the Chamber said.
“He will be greatly missed by all that knew him but he leaves a wonderful legacy.”

He will repose at O’Shea’s Funeral Home, Killarney, on Friday (October 17), from 4:00pm to 6:00pm. The funeral will arrive at St Mary’s Cathedral on Saturday morning at 10:00am for Requiem Mass at 10:30am, with burial afterwards in Aghadoe Cemetery. The Requiem Mass will be live streamed at https://www.churchservices.tv/killarneycathedral.

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Beaufort Film Night returns with French drama-comedy

Beaufort Film Night will return on Friday (October 17) at Cullina National School, with a screening of the French drama-comedy The Marching Band. The film tells the story of Thibaut, […]

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Beaufort Film Night will return on Friday (October 17) at Cullina National School, with a screening of the French drama-comedy The Marching Band.

The film tells the story of Thibaut, a successful conductor recently diagnosed with leukaemia. A search for a bone marrow donor reveals that he was adopted and has a brother, Jimmy, a cafeteria worker.
The two meet, discover a shared love of music, and form a strong bond through an unexpected collaboration with Jimmy’s workplace band.
The Marching Band (French title En Fanfare) will screen at 8.30pm. Admission is €7, cash only, and will cover the motion picture licence fee.
The film has a 12A rating and is in French with English subtitles.
Beaufort Film Night is a non-profit community group that screens cultural English and international films that usually do not receive general release in Kerry.
The event is supported by Kerry County Council Arts Office and Access Cinema. Cullina National School is providing the venue.
Further details are available on Beaufort Film Night’s Facebook page @BeaufortFilmNight.

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