Dynamic Stretching advice from Dr. Lindsay Di Stefano and Dragonwing

Spring sports tryouts are underway -and warming up safely is key to playing well and minimizing the risk of injury. In this blog, we asked Dr. Lindsay Di Stefano to provide readers with evidence-based, practical information to help encourage safe and healthy participation in sports for all athletes, but with a special focus for pre-adolescent and adolescent girls. First Step to Any Activity: A Proper Warm-up In the past, you may have witnessed this scene --fifteen girls put their bags down and jog around the soccer field together. They stop at midfield and align themselves in a circle with one teammate in the center. This “captain” leads her team through a series of static stretches by counting off 30 seconds per stretch. After the team has completed a few stretches, they walk off the field to their waiting coach and begin practice. Have you seen this scenario before? I surely have! Here is an example of another common scenario frequently played out on youth sport fields: The team arrives, they start talking to one another, catching up on the day’s events, and may start juggling or passing to one another before the actual practice begins. Or a third scenario occurs when an athlete walks out of their front door and starts running three miles. Unfortunately, the athletes in all three scenarios are not helping themselves be as prepared as possible for any training, practice, or game. Not only are these athletes not putting their bodies in the best condition for performance, but they may also be increasing their risk of injury. A better solution to these examples above is to gradually prepare your body for the upcoming activity. Generally, the first thing to do is to start increasing your heart rate, which will begin to “warm-up” your muscles. There are many ways to accomplish this goal. You can walk at progressively faster speeds, leading to a jog, possibly incorporate some quicker runs, or you can ride a bike with low resistance, or even play a small game that involves low to moderate effort. The goal is to just get your body moving! After you are feeling “warm” and perhaps even sweating a little bit, you can start performing some specific exercises for various muscles. These exercises will help the muscles get used to working (producing force) while they are moving. Here is where the big difference lies between traditional “static stretching” and a “dynamic warm-up”. Once you have “warmed up” your body through gradual exercise, you do not want to stand in place and essentially cool it down. Static stretches that are held for a long period of time may also interfere with your muscles’ ability to work effectively. Research has shown that a dynamic warm up helps to more effectively prepare the body for athletic participation. Instead of performing static stretches, try some of these dynamic movements. Similar to the warm up activity, you should gradually progress the speed and intensity used for these exercises. The goal is that you are ready to jump into full-speed activity when you are finished with these exercises. Walking knee to chest Walking knee to opposite shoulder Walking quad stretch Walking hamstring stretch- one foot in front, sit back onto back leg and lean forward towards front foot, front knee straight and back knee bent, toes down to the ground Walking calf stretch- same as the walking hamstring stretch expect pull toes/foot upward Walking lunge/hip flexor stretch- walk out into a lunge, keep body upright, Side to side lunge/groin stretch Walking cross over/piriformis stretch Walking lunge with rotation Heel walks/Toe walks Butt kicks Hamstring kicks Skipping Carioca Lateral shuffles So next time you see athletes start performing “static” stretches before any physical activity, suggest to them that they should try out some new moves that might help prevent injury and may improve their performance!

Happy Birthday Cindy Parlow Cone

Happy birthday to Cindy Parlow Cone, three-time NCAA Women's Soccer Champion and founding member of the Women's United Soccer Association, former head coach for Portland Thorns FC and in her first year as coach in her first year as head coach of the Portland Thorns, led the Thorns to the NWSL Championship. Parlow was a member of the 1996, 2000, and 2004 Olympic, and 1999 and 2003 Women's World Cup, teams. Parlow Cone played professionally for the Atlanta Beat for three years and was the Coaching Director of 13-18 year-old girls' programs at the Triangle United soccer league. Cindy is a co-founder of Goals for Girls. Birthday --May 8th.

Black History Month: Celebrating Serena Williams!

Sharing stories about women athletes matters. Equally important, hearing stories of amazing women athletes matters. One of my favorite legends is Serena Williams. To celebrate Black History Month, the artist Simone Grace is creating a coloring book with portraits of 28 amazing black women and one of the world's greatest athletes, Serena Williams is featured. Simone is my friend and classmate -and when I asked her if we could share this page with our community of athletic girls and their parents, she generously and ecstatically agreed. You can get a free printable coloring page here! Check out all the illustrations of visionary black women who are luminaries in politics, arts, activism, business and sports. Coloring is a fun, empowering and relaxing activity for all the strong girls and women in your life and makes a great gift! You learn more about Simone Grace and how to get the entire printable coloring book at the GoFundMe page here. xoxo MaryAnne Founder of Dragonwing girlgear

My Daughter is So Happy! — Early Product Review

kickstart_banner We are super excited to share an early product review of the new Racerback Cami that we launched on Kickstarter. Sara from Ohio's daughter loves it -- and we think YOU will too. "For the past year, I have been looking for the perfect cami for my 11- year old daughter. My daughter is not quite ready for a bra but definitely needed something with more coverage than the cotton cami with a shelf that she has been wearing daily under her shirts. Recently, I received a sample of the Dragonwing Racerback Cami to trial with my daughter. I am thrilled to say that I have finally found the perfect cami!! My daughter has never loved a cami so much! She tried it on for me and was beaming. The padding in the cami really made her feel more confident and it looked so nice under her shirt. Some of the features of this cami that we love are:

- The material keeps her cool and dry, so it is perfect for any activity. - The straps are adjustable, so she will be able to wear it for quite awhile and adjust it as she grows - The racer back design is great for her posture and looks very sporty. - The padding can be removed for washing or if less coverage is desired.

My daughter wants to wear this cami every day now, so I have been washing it constantly. Even after 10+ washes, the cami still looks as good as new. I am so excited that these camis are on Kickstarter now. I plan on stocking up and buying more in multiple colors. Thank you for creating such a high quality product that makes my daughter feel confident with her body.
Sincerely,
Sara
(Mom and Devoted Dragonwing Customer in Ohio)

Keep Girls in Sports

kickstart_banner

Help support Dragonwing girlgear to Keep Girls in Sports with The Racer Bra and Cami

Click the link above to find out more information about how this project got started, the two great products being launched with this Kickstarter: the Racer Sports Bra & Racerback Cami, and tips to get the perfect fit in your Dragonwing girlgear.

Buy Pink and Make a Difference!

Every October during Breast Cancer Awareness month, memories of family and friends who’ve fought the disease flood my mind. Like most people, I’ve donated money for research, dropped off food for family dinners, and sent cards and emails of encouragement and, sometimes, sympathy. This year, I am determined to do much, much more. To use the power of this business and the amazing Dragonwing community to make a real difference in medical advances — not just for my friends or family but for women everywhere — and for our daughters, nieces, granddaughters, so that they may have a better, healthier future. This year we are donating $10 from the sale of each and every item of pink Dragonwing girlgear that you buy. You can see all the eligible items here. Thank you. Best regards, MaryAnne Gucciardi Founder and CEO

Boxes of Donated Sports Bras for Girls!

Earlier this month, we put out a call for donations of clean, gently-used sports bras for needy girls taking part in Goals for Girls wellness and education programs in India. The response from the Dragonwing girlgear community has been terrific. With each envelope or box that arrives, we are so grateful for and humbled by your generosity. The remarkable women at Ladies Only Sports, a terrific family-owned business for active women of all shapes and sizes (check them out!), sent a big box of 30 brand new sports bras! Thank you Ladies Only Sports for donating a box of sports bras to help keep girls in the game! As I've said many times, a girl's sports bra can mean the difference between sitting on the sidelines and being able to play. Each of these donated sports bras empowers a girl to get in -- and stay in -- the game and reap the many benefits that sports participation brings. Thank you, thank you, thank you! If you'd like to donate, here's the information:
To help, please donate a clean, gently-used sports bra (any size, brand, or color) to: Goals for Girls/Dragonwing 510 Meadowmont Village Circle, #188 Chapel Hill, NC 27517
Include your name and email address in the package with the donated bra(s). As a token of our thanks, we'll send you a promo code good for $5 off your next Dragonwing purchase.

Donate a Sports Bra to Goals for Girls

In response to our campaign to raise $25,000 for breast cancer research, members of the Dragonwing community asked if they could donate one of our Limited Edition pink/white Racer Sports Bras to a girl in need. We're delighted to announce that we've partnered with U.S. soccer great Cindy Parlow Cone and her nonprofit, Goals for Girls, an international initiative of girls helping girls through soccer, to fulfill this vital need. Sports bras are the most-requested item by the girls she works with worldwide. Cindy is planning a trip to India soon, and thanks to the generosity of the Dragonwing family, she'll be taking Racer Seamless Sports Bras to girls there. It's not too late to donate! Simply CLICK HERE to purchase a special edition Racer Sports Bra, select a size, and select "Yes" in the Donation field. It's a win-win! Your purchase brings us $10 closer to our goal of $25,000 for breast cancer research AND helps a girl in need. Since 2007, Goals for Girls has helped disadvantaged girls across the globe by providing access to health and education programs taught through the game of soccer. It gives girls an opportunity to break down cultural and socio-economic barriers to create change through addressing common challenges.

Play Wedgie-Free & Without Distraction

Monica watched her 10-year old granddaughter on the softball field as she adjusted her uniform again and again, tugging at the bulky compression shorts that were bunching up under her uniform. The girl glanced around self-consciously each time to see if anyone noticed. "She was totally distracted by those shorts that just didn't fit properly," Monica told us a couple of weeks after buying a pair of our High-Rise Compression Shorts. Since she started wearing Dragonwing's spandex shorts under her softball pants, Monica's granddaughter "hasn't picked a wedgie!" 
That's our goal: empower girls to play -- and be -- their best without being distracted by sports apparel that doesn't fit properly.
Monica's granddaughter loves the way her compression shorts fit: stretchy enough to move with her but not bulky like her old shorts from a big-box store. And the mesh side panels and moisture-wicking fabric meant she stayed cool under her uniform. Now whenever they see another softball player tugging at her pants and picking at a wedgie, Monica and her granddaughter say, "That girl needs Dragonwing!"

Our First Instagram Contest!

We've just launched our first contest on Instagram! Post a throwback sports picture of yourself, wearing Dragonwing girlgear or not (but we hope so), and tag @dragonwinggirl. We're posting each entry from our account, so our followers -- who've doubled in the past few days! -- can vote. The photo with the most likes by Monday, August 11, will win a prize. Maybe one of our sports bras or compression shorts made just for tween and teen girls. Stay tuned. Check out all the great photos that have been entered. It's that simple. Now, it's your turn!

Girls Rule: Sports Bra Anniversary

The sports bra will mark an anniversary of sorts on Thursday, July 10: 15 years after 20-year-old Brandi Chastain pulled off her jersey in celebration of her winning goal in the Women's World Cup and fell to her knees wearing her (plain black) sports bra and shorts. Brandi Chastain goal in 1999 Women's World Cup brought Sports bra public Sports bras came into the public after that and today come in many styles and colors. According to a history of the sports bra by Ladies Only Sports -- a fascinating read -- the first sports bra "prototype" was two jock straps sewn together. It's no stretch to say that the sports bra revolutionized women's sports, making it possible for women to play active sports without breast discomfort or injury. That's been great for women, but until recently, girls (pre-teens and teens) had been left behind - that's where Dragonwing girlgear comes in. Despite the huge increase in girls' sports, no one was making quality sports bras designed to fit girls' bodies. Most young girls whose bodies are just beginning to developing have to wear multiple camisoles or t-shirts. Older girls are forced to look for small sizes in the women's section. Enter Dragonwing girlgear, maker of athletic apparel -- sports bras, compression shorts, and sports camis -- designed just to fit tween and teen girls, ages 8-17. Our sports bras and camis are designed for girls at all stages of development. Racer sports bra for teen, tween girl Dragonwing products differ from others on the market in that they're made of high-quality fabrics that are meant for real athletes -- moisture-wicking, seamless and tag-free to prevent chafing -- and designed for movement without riding up. Dragonwing girlgear sports bras give girls the fit, comfort, and performance needed to play their best, whether celebrating a game-winning goal, playing on a hot summer day, or changing jerseys on the sideline. Keyhole sports bra for tween, teen, girl

Black and White Seamless Racers are Here!

Black and White Seamless Racers! Just in time for summer You've been asking for our popular, super soft, high performance Seamless Racer Bra in all white and all black colors -- and they are in stock. These Racers are the perfect undergarment for all activities.145_9696 copy