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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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Sunflower day fundraiser for Killarney on Friday

Killarney Branch, Kerry Hospice Foundation are hoping the sun will shine for their Sunflower Day fundraiser which takes place on Friday, June 10. There will be collections at various locations […]

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Killarney Branch, Kerry Hospice Foundation are hoping the sun will shine for their Sunflower Day fundraiser which takes place on Friday, June 10.

There will be collections at various locations in and around town as well as Foley’s Spar Shop, Fossa and Hegarty’s Spar Shop, Muckross.

“This is our first Sunflower Day collection since 2019. It is one of our main annual fundraising events and is always well supported by the local community” says Cathal Walshe, PRO., Killarney Hospice Branch.

The services provided by Kerry Hospice Foundation for people with life limiting illnesses at it’s 15 bed inpatient unit and “Suaimhneas” Day Care Centre at University Hospital Kerry have been well documented in recent years. Also highlighted is the fact that it costs in the region of €10,000 weekly to provide these services.
Kerry Hospice Foundation has plans for further expansion of its services into the future. An outreach clinic has already been set up at Killarney Community Hospital where patients can meet with a Palliative Care Specialist. This service along with the existing services would not be possible were it not for the generous support Kerry Hospice gets from the people of Kerry.

People can find out more about the work of Kerry Hospice Foundation at www.kerryhospice.com, on Facebook or on Twitter @kerryhospice.

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Ted Healy Properties wins DNG Small Branch of the Year

A Killarney estate agents has received a national award at the DNG National Conference and Awards, which took place at The Curragh Racecourse last week. Killarney estate agent DNG Ted […]

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A Killarney estate agents has received a national award at the DNG National Conference and Awards, which took place at The Curragh Racecourse last week.

Killarney estate agent DNG Ted Healy Properties was named the ‘Small Branch of the year’ at the awards sponsored by the Irish Examiner.

The Conference and Awards ceremony was attended by more than 150 delegates from offices across Ireland where a range of topics from Ireland’s property market outlook to DNG’s recent partner affiliation with Hampton International and the role of DNG in the residential and commercial sectors, were discussed.
Delegates were entertained by guest speaker Ireland Rugby legend and La Rochelle coach Ronan O’Gara.

The judging panel of industry experts, included Peter Dargan of Irish Times, Adrian Bushnell of Pan Research, Ross Killeen of Media Pro and Keith Lowe, CEO of DNG.
The panel praised DNG Ted Healy for the high standard of service to customers and the team’s use of Social Media to enhance their business.

A native of Killarney, Ted Healy officially opened his estate agency practice in March 2006 and has gone from strength to strength ever since providing a highly professional and competent residential and commercial estate agency service to the people of Killarney and its surrounds.

“We are so grateful to be recognised as the DNG Small Branch of the year. The whole team at DNG Ted Healy has strived towards excellent for the last 12 months, and this only motivates us to continue exceeding expectations and delivering excellence to our clients,” said Ted Healy.

The awards celebrate the hard work carried out across the DNG Network and recognise the successes of individuals within the organisation, rewarding the high standards of service, business acumen and professionalism that are demonstrated in each DNG branch.

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