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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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Artists invited to showcase work at Wine and Art night

It’s back – and not before time – the hugely popular Killarney Rotary Club evening of Wine and Art will return this November. The pandemic enforced its absence and now […]

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It’s back – and not before time – the hugely popular Killarney Rotary Club evening of Wine and Art will return this November.

The pandemic enforced its absence and now every effort is being made to make up for lost time.

Widely regarded as one of the social highlights of the year in Killarney, this year’s gathering will take place in the Great Southern Killarney on Wednesday, November 30, commencing at 7.15pm.

Tickets, which will be available at the door, are priced at €20 and all proceeds raised on the night will go to deserving local charities and community organisations.

Over the years the evening of wine and art has raised tens of thousands of Euro for great causes and the 2022 proceeds will be of enormous benefit to the chosen groups.

This year, once again, the event is being held in association with Daly’s SuperValu and supported by Killarney Brewing and Distilling Company.

Rotary Club President, Rayla Tadjimatova, has appealed to all artists who might like to showcase their work on the night to get in touch with club members, as soon as possible, to guarantee inclusion.

“We are reaching out not only to artists who have supported the event in the past but to any new artists who wish to take the opportunity to place their work in front of a very appreciative local audience of up to one thousand people on the night,” she said.

Those interested should email killarneyrotaryclub@gmail.com as soon as possible.

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Gardai seek whereabouts of missing Kerry teen

Gardaí are asking the public for their help in locating a 15-year-old teenager. Nicolas O’Sullivan has been missing from Ballyvelly, Tralee, since Monday (October 3). He is described as being […]

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Gardaí are asking the public for their help in locating a 15-year-old teenager.

Nicolas O’Sullivan has been missing from Ballyvelly, Tralee, since Monday (October 3).

He is described as being approximately 6ft in height, of a slim build with brown hair and green eyes. When last seen Nicolas was wearing grey tracksuit bottoms and a black hoody top. He was also carrying a black bag.

Anyone with information on Nicolas’ whereabouts is asked to contact Tralee Garda Station on 066 710 2300, the Garda Confidential Line on 1800 666 111, or any Garda Station.

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