McGovern Irish Dance Weekly Newsletter February 7 - 14

Sports Bra 101
Much to every girl's chagrin there comes a time that she MUST purchase a bra and once you do that, as an Irish dancer you will need to also have a few sports bras on hand.

You should be wearing a sports bra each time you practice and perform.  It should be concdered a part of your costume and is just as important as your ghilles and hardshoes.

Once you star wearing the proper undergarments, you will find that you will feel more comfortable while you dance and you will erofrm much better, plus your costume and appearance will fit much better.

Each dancer's needs will vary as to when to start wearing one and what kind to get .  Typically it is at about age 10 you start wearing one, but that could be earlier or later as everyone is different.

If you have questions, please feel free to ask, however, if you are thinking that your or your dancer might need one, then she probably does.

What is a Sports Bra?
Sports bras are designed ot provide support to women's breasts and minimize breast movement while excersing, dancing or playing sports.  Breast motion is difficult to reduce without s sports bra because the ligaments in the breasts do not contain strong structural support.

Finding a Sports Bra that Best Suits You:

Determine Your Level of Activity

When to Replace a Sports Bra
Unfortunately, sports bras don't last forever.  However, a sports bra thiat is hand washed will usually last longer that a sports bra that is machine washed and tumble dried.  Sports bras need to be replaced because the elasticity in the bra's support material starts to weaken.

Women who wear a sports bra 3 - 4 times per week usually need to replace their sports bra within in 6 - 12 months.

Signs that a sports bra should be replaced:

• A noticeably looser fit
• Increased breast motion during excercise or while playing sports
• Fabric pilling

Sports bras are also in the dress code for class AND for performances.

McGovern Irish Dance In Studio Dress Code

• Dress code applies to ALL locations, ALL classes

• Black,gray, white or pink leggings, shorts, or tights. Shorts must be at an appropriate length (no cheek chillers)

• Black,gray white or pink tights, white poodle socks or other white socks.

• Black, white., gray, or pink shirts or any MID Logo shirts, shirts with graphics as long as the main color theme is MID themed

• Graphics/designs on leggings, shirts, etc are acceptable as long as we are within the theme

• Sports Bra (This is for ALL CLASSES) - If you are over 10 and or if you need one, if there is a question about whether you need one, you probably need one

• NO SKIRTS or DRESSES

• NO mid driffs or belly shirts

• Hair pulled up off of your face and neck

• You must wear socks with your ghillies and hardshoes

• LAYERS that will allow you to move and can be easily removed. When the weather is cool the studios are pretty chilly until you start moving and then it gets very hot. When the weather is warm, it is just plain hot, especially in the Dayton studio and you WILL get sweaty. Socks must absolutely be worn!

• Deodorant - Nuff said!

• Absolutely no denim of any kind may be worn during practice. This means no denim shorts not stretchy denim, not jegging – NO DENIM! Leggings that drag the ground or have huge flares are also not acceptable; I have to see what your feet and legs are doing.

• Shoes - Standard issue Irish dance shoes (soft and hard), ballet shoes in black or gym shoes are all acceptable.

• Hair Please have your hair pulled back securely from your face and neck. It should not be hanging in your eyes. If you don’t do it, I will do it for you with my supply of brand new pony-tail holders, and you will have to wear your hair the way I put it up without complaint or adjustment, crying or fussing.

• Water ONLY, no bubbly drinks no flavored anything!

---

Look after your #feet

Irish Dancing Physical Fitness coach Peter O'Grady shows you some effective excersices to help you improve your ankle mobility and stability

The muscles on the top of the foot and ankle can restrict plantar flexion when short. Massage the small sections between your metatarsal bones using the tips of your fingers. This also allows the toes to separate a little after wearing restrictive footwear too.

If your big toe alignment is poor then this can have an effect on your balance and foot placement incl turnout. Check out the video link to see how it's done. https://youtu.be/d8d_Gvg2d_Y

Ball rolling - simply raise your heel & begin rolling the foot on the ball whilst seated. This can be useful for many (especially if you are in pain). Relaxing these muscles will also help to relax your calf muscles and hamstrings to some degree. After rolling a little you may have discovered some painful areas. It’s now time to take your thumbs & simply press in those areas for 20-30 seconds whilst slowly raising your toes up & down. This may be a little uncomfortable but should not be painful.

Complete these exercises everyday for 14 days and let me know how much you have improved 

Here is a video with some good info that may help you

https://youtu.be/NRIvCnt8y_Y

Subscribe to my channel for updates.