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ABOUT HE4DS
GET COACHED
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- HE4DS Mobility PRO
  - Mobility FREE (Trial)
  - Mobility PRO – Course
- HE4DS Mental Training
  - Mental Training – Course
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- MY ACCOUNT
- MY ORDERS

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We empower you to dance BETTER 💙 Made in 🇩🇪, reppin 🌍-wide

Did you ever feel insecure/instable while bending

Did you ever feel insecure/instable while bending or flexing your knee joint? 🦵
You probably did, because in fact it's the most frequent dyscomfort dancers feel with their body & it is the result of a muscular dybalance.⚖️ The main reasons for that are weak muscles in the feet, ankles and hips. #themoreyouknow 🧠✨

You might feel it in the footwork squat position, while jumping/standing on one leg or also kicking in the air during powermoves.🤸‍♀️

How do we deal with this?
Step 1️⃣: Support your structures using taping techniques in order to achieve a temporary relief
Step 2️⃣: IMPORTANT: Train your structures. Reduce the instability in order to prevent problems in the first place❗

Today's videos focuses on Step 1: The Taping.

This technique is special because it serves 2 different functions:

▶️ A: One application technique for joint stabilization in order to stimulate the structures of your knee joint to achieve an optimal position.
▶️ B: One application technique for muscle activation to stimulate the large quadriceps muscle. This will help you to have more body awareness and stability when you need it.

🚨: Istability in the knee joint is also a precursor for injuries and pain. If you feel any pain in your knee joint consult a doctor and get a professional check-up. ⚕️

#kinesiotape #kneetaping #urbandance #breaking #bgirl #bboy #instability #kneeinstability #eachoneteachone #sharingiscaring #stability

Mobility Workshop ✨💪 @sporthochschule

➡️ @sophiela__ taught the HE4DS Method to about 20 participants👥 from different sportsdisciplines🚀🦸
such as sports students🤾, future sport teachers, urban dancers🕺, breakers🤸‍♀️ and physical therapists.
organized by @spielraum.spielmusiktanz 💫

The participants learned:

1️⃣ how to precisely assess their mobility → by tests specifically crafted for dancers & movers.

2️⃣ different exercises, such as:
* contract-relax stretching,
* joint mobilization,
* dynamic stretching,
…all that are easily applicable at home.

#eachoneteachone #sharingiscaring #urbandance #breaking #bgirl #bboy #hiphop
#hiphopdance #dancemobility #dancermobility #breakingmobility #mobilityworkshop
#spohoköln

JOHANNESBURG! We're COMIN! Super proud to announ

JOHANNESBURG! We're COMIN!

Super proud to announce we'll be part of the @redbulldance Your Style World Final this year🤩

😎Will we be supporting the beautiful artists backstage & empowering them to deliver approximately 5000% on stage? Yes!

🥳Will we be present for the 2 pre events to make sure everyone is ahe4d of their game? Double Yes!

🤯Will we be giving not one but two HE4DS BREATHWORK Workshops on top to help the 74 dancers adapt to Johannesburgs significant elevation? YOU BET! 💙

Don't worry, we'll take you with us, at least here on social media 😌 #bts #backstagehealthcare

Are you going to watch the finals? 🤔

#breaking #hiphopdance #waacking #vougueing #krump #redbulldanceyourstyle #danceyourstyle

✅️ 🔍 PERFORMANCE SCREENING HE4DS has been a

✅️ 🔍 PERFORMANCE SCREENING
HE4DS has been an integral part of the Professional Dance Academy from @newyorkcitydanceschool for over 5 years 🚀.

Before the dance students complete their 22-month training in dance, choreography and dance pedagogy, they receive a DANCE-SPECIFIC SCREENING 💫.

➡️ These are 28 standardized tests that we evaluate using a scoring system.
➡️ We analyze mobility, stability, strength, plyometric strength and endurance.
➡️ In this way, weak points can be identified at the beginning of the intensive dance training and the dance students get a precise insight into their current status. ☯️
➡️ The screening is repeated after 6 months.

🦵 In the weekly anatomy lessons, the dance students develop an understanding of the dancing body.

💃 In dance medicine training, numerous exercises are taught to increase performance, prevent injuries and bring the body back into balance through rehabilitation.

👀 Here we give you an insight into the performance screening.

💪💆‍♂️BACKSTAGE HEALTH CARE When we sup

💪💆‍♂️BACKSTAGE HEALTH CARE
When we support backstage, the goal is to prepare the dancers for the Big Stage 🚀. We will help them to show their full potential and to perform as strong as possible. 💯

A lot of different considerations come together here:
➡️ Invasive techniques and inexperience can actually make things worse prior to the battle.
➡️ We don't want to go too hard on their bodies, neither put the dancer in a too relaxed state.
➡️ We look to provide efficient support: maximum effect in very little time.

👀 Here, we show you a glimpse of our work behind the stage at the 2022 Red Bull Dance Your Style Germany Final!

Thanks to all dancers for trusting the HE4DS Method! 🙏

A big shout out to the entire Red Bull Dance Your Style Germany team, that cared about the dancers' health during the night. Thanks a lot for those recurring opportunities to carry out our craft and do what we love. 💙

@redbullgermany @redbulldance
@kevs.place @karinahahaha @justingaucho_ @yipsilon @eileencoco @iamsebaa @thomashergenroether
@danyguepner @r.miketike @_elena_th timo_sby @julian.utz.lenzer @barappapa @frdrcxhnsl @fayme_official @luwam_russom @sidney.bandoboy @vehbione @nici.adriana @ludi_the_rockoon @r3dchild @prvtonijahn @dieserbobby @mob.leo @mob.kubs @mob_junior_ @mob.vova @official_mobcrew @robozee.idf.chris.zacharas @nici.adriana @banaaraposa @giftylartey__ @sudeuslu_ @lukaslubisia @_siheam_ @rayboom.22 @daniel4sho @breezeddc @art2face @sattva.unltd @vgginia @p_soul.1stcut

🗣 Perfect Warm-Up & Cool-Down routine🔸️ In

🗣 Perfect Warm-Up & Cool-Down routine🔸️ Injury Prevention
.
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Today we talked with @sary_bf about how to structure your dance training better.📈
Enjoy the conversation 😉
.
.
🙏 Thank you to @100luxdanse for the friday workshop & the chance to share! 💙

"Full control is hard work" Sophie Manuela Lindne

"Full control is hard work"

Sophie Manuela Lindner aka @sophiela__ is a bgirl, sports physical therapist and founder of HE4DS.
She works as a health and performance coach for dancers and researches high performance breaking @sporthochschule in Cologne.

This September, she spoke to @pumpsandhammers about her life as a dancer, dancer health and the right training to stay on top of the game as a bgirl.

"Pumps & Hammers Interviews" is produced by @soulmovement_ev

Videography: @baby.pakchoi

Project lead: @erika_soulyascrew

🗣 Lectures, panel discussions and networking
➡️ The 6th dance pedagogical research day was an enriching exchange between colleagues from dance research and dance pedagogy.
🙏 Thank you to the Institute for Dance and Movement Culture for the invitation.
🙌 We are very grateful for the platform and are happy to have met so many experts in this field.

A day full of DANCER HEALTH and TRAINING SCIENCE!

A day full of DANCER HEALTH and TRAINING SCIENCE!
So happy to see y'all there and share with you 💙💪at the @keraamikaworld .

What was your favorite moment from the @hodcamp_socialdanceweek ? 🤓

HE4DS @hodcamp_socialdanceweek! Last weekend we w

HE4DS @hodcamp_socialdanceweek!

Last weekend we were lucky enough to share some dope dance and health knowledge with the @keraamikaworld students & friends!

During our workshops on self-therapy and the perfect dance training structure, we gave tools, insights, tipps and tricks for people to use to dance as good and long as possible!

💙 Loved the atmosphere!

If you've been there: Hit us up and share you're feedback with us! 🙌🙌🙌

Where should HE4DS drop by next? Let us know in the comments 👇

Do we talk about #SafeSpaces enough? Cause to us,

Do we talk about #SafeSpaces enough?

Cause to us, they are so, so important.

Our passion is the health of dancers, but...

... Sometimes it's hard for people to open up about their problems. To admit that they can't go on by themselves. That they need help. To admit they have made mistakes (trained wrong, didn't take good care of their bodies).

Here's the thing: We never judge. Our goal is to help, not to scold you for things you didn't know before. And we're thankful for everybody who opens up and wants to do the work. We strive to create that safe space you deserve for you in our coachings and sessions.

Last month we got to attend another beautiful safe space:

We got to teach those talented sisters* @sister_hood_festival

➡️ @sophiela__ gave a talk on the importance of health for dancers.

⚡ In an open question panel we discussed the participants topics. We got to cover a super wide range of subjects, ranging from mental training to breathwork to bodywork and mobility.

Thanks to all who participated: For your willingness to open up and your positive energy. One love 💙

#womenempowerment #femaledancer #dancerhealth

@sister_hood_festival was a blast ! We loved the e

@sister_hood_festival was a blast ! We loved the energy of all the wonderful female* dancers, who were super interested in all topics about physical and mental dancer health.

To all of you who are now here with us: Welcome to the community 💙💙💙 Any questions left? Drop them below or DM us 🙌

#femaledancer #bgirl #breaking #waacking #popping #locking #rocking #afrohouse #boogaloo #krumping

💃 As a dancer, you should regularly TRAIN YOUR

💃 As a dancer, you should regularly TRAIN YOUR BALANCE additionally to your dance training.
✅ A daily balance training of 10 to 15 minutes is optimal.
📈 The aim is to achieve a long-term effect on coordination skills with a rather low volume and high intensity.

But WHY should you train your balance as a dancer❓

⚖ Dance-specific balance training improves coordination in the long term, which prevents acute injuries and chronic overuse injuries.

💡 Balance deficits in capsule-ligament injuries of the ankle and knee are often found to be the cause of dance injuries. Studies show that reduced balance of the upper ankle significantly increases the frequency of accidents involving a sprained ankle, which is especially important in dance styles such as breaking, house, hip hop, contemporary dance and ballett.

‼️ So a balance training should be an integral part of every dancer's training‼️

But HOW can you train your balance exactly❓
Balance can be trained wherever you are - not only @ the gym.

Level 1️⃣: basic exercise ➡️ One leg stand: Try to maintain your balance for 30 secs.

Level 2️⃣: try to close your eyes.
🗝 The key here is to keep your body centred, no big movements with your arms and legs!

Level 3️⃣:
Reduce the contact points of the body with the floor or create an unstable support surface yourself by rolling up a towel to form a cylinder & stand on it.
➕ Equipment like balance pad or the Bosu ball works too.

Level 4️⃣: Add coordinative exercises such as controlled movements with the arms, the free leg or even the head.
🦵Try to draw a horizontal figure eight in the air in front of you with the free leg, while one arm draws a large circle to the side and the other circles above your head.

Give it a try and take your balance to the next level 💙 !

⚖ Maintaining BALANCE is something we are consta

⚖ Maintaining BALANCE is something we are constantly asked to do, especially when dancing. But WHAT is balance actually❓

🚶‍♀️With every movement, our body has to maintain balance. With every movement, the centre of gravity of our body changes and our muscles actively work to keep us from falling.

ℹ The small and low-lying muscles that form the supporting apparatus and keep our body balanced are especially active. Even when standing, the body has to constantly resist the forces acting on it, and the skeletal muscles have to constantly compensate by slightly changing their contractions.

💡 The fewer fixed points of contact the body has with the ground, the greater the requirement to maintain balance.

🧠 Balance is controlled by a complex interaction of several sensory systems. The sense of balance consists of the vestibular organ (vestibular sensory system), the sense of sight (visual system), the self-awareness of joint position (proprioceptive system) and the sense of touch (somatosensory sensory system).

🚫 The loss of a single sensory system can be largely compensated for by the other sensory systems. Thus, people with bilateral loss of the vestibular organ are able to perform movements with high balance requirements even when dancing, at least if there is no restriction of the other sensory systems.

Life is all about #balance ⚖ @shape magazine in

Life is all about #balance ⚖

@shape magazine interviewed HE4DS @sophiela__ on balance training.

The time where women's magazines are mostly full of diet tips and trying to fit into a beauty standard are (thankfully) over! 💪

We're glad that we got the chance to talk about a topic this important to a super broad readership. A topic that is not promoting the cliché of good looks, but that empowers long-term healthiness of movers of all kinds! 💙

Balance training is important for everybody, but ESPECIALLY #dancers benefit from it since you dramatically decrease the chance of injury. This is not only true for acute injuries (for instance twisted ankles) , but also chronic injuries that stem from constantly overloading your joints. (looking at you, knee problem-people 🧐)

Thanks for the opportunity 🙏

Love to you all, keep your balance people! 💙

🇩🇪below, 🇬🇧 here: 😬You all know it

🇩🇪below, 🇬🇧 here:

😬You all know it, you have trained a new move or choreography intensively, and the next day you feel an intense pain between the shoulder blade and the spine.

🤓 In this case, probably a muscle has been overloaded and gone into a protective tension. You often get this muscular tension in supporting activities like in most Freezes and Air-Powermoves, as well as in handstyles like in Rocking, Waacking and Locking or head throwing choreos in commercial dance.

➡️ To help the healing process you can use the following pain star attachment technique with kinesiotape.

☝️Attention: Give the muscle the necessary time to get out of the tensioned position. So training yes, but only in a pain-free way!

🌴 We love the sustainable, eco-friendly tape by @stuetzpunkt_premiumtapes 💚

____
😬Jede:r Tänzer:in kennts: Du trainierst intensiv und am nächsten Tag tut dir die Schulter weh. Das passiert vor allem bei Handständen oder Freezes, Arm-lastigen Styles wie Rocking, Waacking oder Locking oder im Commercial bei dramatischen Kopf-Schmeiß-Moves.

☝️Der Grund: Der Muskel ist überlastet und begibt sich in eine Art schützende Spannung, damit du ihn nicht weiterhin überlasten kannst.

➡️In dem Fall hilft diese super einfache Taping-Technik. Alles was du dafür brauchst siehst du im Video.

🙌Achtung: Gib dir trotzdem Zeit zum Erholen und trainiere nicht, wenn du Schmerzen hast.

Übungen für Schultermobility findet du übrigens auch auf unserem Kanal 💙

⭐BACKSTAGE HEALTHCARE is not about treating danc

⭐BACKSTAGE HEALTHCARE is not about treating dancers' problems🤕, as we know it from physiotherapy or ostheopathy. It is about preparing the dancers physically and mentally for their PERFORMANCE🚀💯, even if already injured, so they can show their full potential on the big stage💃🕺.

🎥 Here we show you a glimpse behind the scenes of our work at the @redbullbcone Cypher Germany 🇩🇪.

🙏 We would like to thank all the DANCERS for trusting our work 💙!
🙏🗣️ Also we want to give a shout out to the organisation team @redbullgermany @kevs.place @thomashergenroether @yipsilon @iamsebaa @eileencoco !
➡️ Since 2019, we are continuously on site of the RB BC1 Cypher Germany and take care of the participating dancers. We believe that this event is a role model for other events and hope that in the future EVERY dance event will offer backstage healthcare for the participating dancers! 💫🔮

*repost cause we get asked about this a lot recent

*repost cause we get asked about this a lot recently

👍 Do you have a "footwork thumb"?

⬇️In floor moves, the thumb gets lots of pressure. Especially in the middle-elevated position, the load can be extreme.

👌Treating the trigger points around the m. adductor pollicis and the m. opponent pollicis can help you ease the pain around the thumb and the inner wrist.

What's your favorite footwork-hand? Flat or elevated? 🤔 ⬇️⬇️⬇️

🎶 @trucruterence

#wristpain #wristexercises #breaking #bgirl #bboy

🎉 We are super PROUD of our CHAMPION @chaulin_t

🎉 We are super PROUD of our CHAMPION @chaulin_trucru_ 🏆: official WINNER of the @redbullbcone Cypher Germany 2022‼️

Chau-lin is definitely one of the HARDEST WORKING B-BOYS in the game and visualized this title for a long time. 💭💫
Being a medical professional🧑‍⚕️ as well as a full-time b-boy🤸 with more than 20 years of battle experience, he knows exactly how to prepare body and mind for such important competitions that can be life changing moments.
Because KNOWLEDGE IS POWER! 🗝️🔥

🤝We are always happy to support him with the entire team in every aspect of his training, and of course we got his back for the upcoming World Finals in New York🗽.
Get ready to witness the fitness this November 2022 🚀🚀🚀!

Hi friends! 💙 Almost forgot to tell you: We'll

Hi friends! 💙

Almost forgot to tell you: We'll represent again at the @redbullbcone @redbullgermany cypher this weekend!

Catch us on-site supporting the dance artists to give their 💯% on the big stage.

Come say hi! 🤝 or hit the cyphers with HE4D @chaulin_trucru_

@stromwerkdresden
Saturday, 9th of July 2022

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