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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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The actor to play Michael Collins revealed

Killarney Musical Society has revealed that the renowned Keith Dwyer Greene will take the lead role in ‘Michael Collins A Musical Drama’. The society is in the final stages of […]

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Killarney Musical Society has revealed that the renowned Keith Dwyer Greene will take the lead role in ‘Michael Collins A Musical Drama’.

The society is in the final stages of preparation  for  its March 5 to 7 performances at the INEC.

Final rehearsals are in full flight at the Heights Hotel and earlier this week Keith Dwyer Greene arrived in full costume.

He had spent the day with the army’s The Band 1 Brigade of The Irish Defence Forces, where he is a full-time flautist.

He is also co-owner and founder of The Bellevue Academy of Performing Arts.

Keith trained in music and musical theatre in University College Cork and The Cork School Of Music.

“He has performed with many musical societies and had many great leading roles. He worked with the late Bryan Flynn who wrote the book, music and lyrics of ‘Michael Collins A Musical Drama’. He has great admiration for him and says what he did with this show is genius. Keith says he adores the role of Michael Collins,” explained PRO Linda O’Donoghue.

Flynn’s book, music and lyrics can only be secured by two musical society’s each year.
Michael Collins A Musical Drama is a moving, dynamic, resonant piece of musical theatre.

It is the dramatization of a changing period of Irelands history. It brings to life The 1916 Rising, The War Of Independence and The Civil War.

“At the same time it is telling an intimate, human love story and how love and politics inflamed the period. This musical drama has war, heroism, love, villainy, tragedy and triumph all wrapped up. It has a distinctly Irish voice. Such numbers as ‘Fly the flag of Freedom ‘ will have the hairs standing on the back of your neck and ‘Every Heart Awaken ‘ will bring tears to your eyes,” added Linda.

Tickets available at The INEC box office and from a pop-up box office at The Laurels Bar, Market Cross from 12 noon to 4pm on Friday and Saturday this week.

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Gleeson Dental now offering facial aesthetics

Gleeson Dental, located on St Anthony’s Place, is now offering facial aesthetics. It is the latest offering from the town centre practice. Dr Susan Gleeson graduated as a general dental […]

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Gleeson Dental, located on St Anthony’s Place, is now offering facial aesthetics.

It is the latest offering from the town centre practice.

Dr Susan Gleeson graduated as a general dental surgeon 27 years ago.

She previously worked in England and Cork before returning home to Killarney in 2009 to take over her father’s dental practice with her sister Katie.

“More recently, I decided to pursue my keen interest in facial aesthetics. Hence, I embarked on an intensive training course,” she told the Killareny Advertiser.
“This mentorship is under the guidance of Dr Sheila Li, a Harley Street based dentist with over 10 years’ experience in facial aesthetics. Every year following an interview process, Sheila takes on six trainees and I was lucky enough to get this amazing training opportunity.”
The course is a year-long process involving in-depth learning and hands-on clinical training days in Dr Sheila’s Harley Street clinic.
The course, also, extends to treatment planning cases with Dr Sheila, thus allowing access to her vast knowledge when planning treatments for Dr Gleeson’s patients.
“Therefore, I am now able to offer a vast array of facial aesthetic treatments at Gleeson Dental. These treatments include the use of Botox to reduce the appearance of fine lines and wrinkles. In addition to this, Botox has a wide range of additional applications, including the treatment of tooth grinding, headaches, gummy smiles, neck bands and excessive underarm sweating,” she added.
Dermal filler treatments are, also, available to treat issues related to volume loss while skin booster treatments such as Sunekos and Profhilo can be used to regenerate and rehydrate tired looking skin.
Facial aesthetics may conjure up images of over-filled expressionless people but Susan hopes to change people’s view of it.

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