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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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Council to write to Minister over hospital opening delay

Kerry County Council members are to write to the Minister for Health and the Health Service Executive (HSE) to express frustration over the continued delays in opening the new Killarney […]

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Kerry County Council members are to write to the Minister for Health and the Health Service Executive (HSE) to express frustration over the continued delays in opening the new Killarney Community Nursing Unit.

The decision follows a motion brought forward by Councillor Maura Healy-Rae at Monday’s full council meeting in Tralee.
In her motion, Councillor Healy-Rae highlighted that despite the urgent need for the facility, recent information revealed that the Health Service Executive has not discussed additional staffing requirements with the Irish Nurses and Midwives Organisation (INMO) since May 2025.
Members of the council supported the call, expressing disappointment that the opening of the unit remains stalled. The letter to the Minister for Health and the Health Service Executive will formally outline the local authority’s concerns regarding the lack of progress and the apparent breakdown in communication over the staffing levels necessary to make the unit operational.

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JOE GAFFEY RIP A PERSONAL TRIBUTE

  By Eamonn Fitzgerald It was always uplifting to see and greet Joe Gaffey enjoying his work in Killarney. He kept the windows so clean, saying clean windows make a […]

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By Eamonn Fitzgerald

It was always uplifting to see and greet Joe Gaffey enjoying his work in Killarney.

He kept the windows so clean, saying clean windows make a great first impression, allowing natural light to enter, and helping to reduce energy costs.
He took such pride in his window cleaning business. I said, “Joe, even the humble flies are afraid to land on your cleaned windows”. Quick as a wink, he responded, “they’re afraid of skidding on my spic and span windows, like a jet crash-landing in these downpours”. With the trademark cloth whipped from his back pocket, he was back at work.
He loved the craic and the banter, but when it came to soccer, he was deadly serious, a brilliant player with Fossa FC (now extinct) where I first got to know the star player from Athlone and Jock (Alex Rintoul), his great teammate.
Teak tough, but a scrupulously fair defender, Joe was a godsend for the Fossa’s keeper. Not even the speediest inside forwards could get past him. He was a believer and practitioner of the Biblical and Lord of the Rings dictum ‘thou shalt not pass’. Not a blunt stopper, but you just could not get by such was his defensive skill and perfect timing, the sine qua non for brilliant players in any sports code. That lethal left leg, that trusted ciotóg never failed. He had the same sense of timing playing golf.
In previewing the 1976 All-Ireland final versus Dublin, I asked several members of the general public and GAA enthusiasts to predict the outcome for the Killarney Advertiser. All predicted a definite win for Kerry. A repeat of ‘75 was a dead cert. Joe was the only one to get it correct: a surprise win for the Dubs. He got a lot of mileage out of that episode.
How he would have loved Westmeath’s fairytale win over fancied Meath on Sunday last, his final day. Ach bhí an t-am istigh. The ref called for the ball. Game of life over, but our fond memories of Joe will endure. We’ll miss his professional expertise and his endearing and unfailing good humour. Slán abhaile Joe.
To his wife Julie, sons Darren and Jonathan, his extended family and his many friends and admirers, comhbhrón ó chroí.

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