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

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- HE4DS Mobility PRO
  - Mobility FREE (Trial)
  - Mobility PRO – Course
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  - Mental Training – Course
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- MY ORDERS

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healtheducationfordancers

We empower you to dance BETTER 💙
Made in 🇩🇪, reppin 🌍-wide
🚀Join our #januarychallenge & level up your dance game

🏅 ABsolutely ABtastic ABSercises! All that's

🏅 ABsolutely ABtastic ABSercises!

All that's left to ask now is: Sixpack or Sixstep? 🤔

Hamstrings! Treat em right (and left) 🫰

Hamstrings! Treat em right (and left) 🫰

Let's break down those challenge moves! 1⃣st up:

Let's break down those challenge moves!
1⃣st up: Lifting your arms during child's pose.

🌉 For those of you who want to spice 🌶 the r

🌉 For those of you who want to spice 🌶 the routine up a little, we've got a special treat today.

While already in this position, we can use the opportunity to add a tiny little extra freeze strength exercise 💪

It's like a push-up... But in and out of the chair freeze 🪑

Add this to the January Routine and give your arms, back and shoulders an extra burn 🔥

Tell us what you think of it 💙

🚫 Common mistake number 3 🚫 🔙 This one i

🚫 Common mistake number 3 🚫

🔙 This one is important. You might think this exercise is about back muscles since we're leaning backwards.

🎯 You probably figured from your burning thighs that this is not really the point 😋

👍 Actually, we're targeting our core with this.

When you go it, mind those ✨Training tipps✨
➡️ Tilt your pelvis really good
➡️ It's better to stay aligned than to go really far back. Start small, do it clean.

💙 Have fun

Did we really forgot to post our 22 recap? 😳 Wh

Did we really forgot to post our 22 recap? 😳
What a year!

Really loved meeting & catching up with you, online and in person, at workshops, classes, coachings, battles and uni.

23 is going to be 🔥

💙 Your HE4DS

#recap #healtheducationfordancers #he4ds

🌉 Friends! 🔽 Take care of your form. 👇Y

🌉 Friends!

🔽 Take care of your form.

👇Yes, mastering a move feels good and finding a smart solution to get into it is somehow not bad.

☝️BUT

Don't sacrifice your joints just because you want to make it work.

🐍The bridging exercise in our January Challenge is a good example for this. The bridge gets easier if you use certain compensation patters - that we actually do NOT want.

🌉 Make sure you stay aligned, even if that means you can't go into the full bridge.

Take care 💙💙

👑 Do you recognise the first exercise from our

👑 Do you recognise the first exercise from our January Challenge?

💙 This one is for the inner rotation of your hip joints. It helps with tons of moves and prevents hip pain.

👌 If you want to add an exercise for outer rotation, the second one is for you.

In case you're into Origami Style footwork, this serves you well. Check out our style analysis on that too 😎

❌COMMON MISTAKE/MISCONCEPTION❌ An important t

❌COMMON MISTAKE/MISCONCEPTION❌

An important thing to understand about this exercise:

👟 Some may think: If I do it wearing shoes, the whole workout will be more similar to my dance situation and thus better.

💡 BUT: This exercise is not supposed to be executed with shoes.

🧠 Here's why: The exercise is designed in a way that it should already be difficult enough to most people.

👇It is dedicated to train your base/foundation for
1⃣ Toe mobility
2️⃣ Ankle stability

If you're wearing shoes, you

🌩 limit your range of motion
🌩 inhibit your proprioception
🌩 add instability
🌩 make the exercise a lot harder, but also less effective

⚠ This is important: If you perform the exercise wrong or unclean, it should be stopped. Perform only as much reps as you can do correctly and clean.

💙 Conclusion: While it can make sense to wear shoes during a lot of exercises, try this one barefoot. 🦶

Some people have told us the bridge is one of the

Some people have told us the bridge is one of the most challenging exercises during the HE4DS #JanuaryChallenge

This is what you can try after our routine to condition your body a little more.

🌉 BRIDGE CONDITIONING 🌉

🌉 The bridge is a move almost all dancers can possibly use - a #housedancer #hiphopdancer #voguingdancer #bgirl and #bboy #contemporarydancer ... You name it!

🌉⚠ A bridge is not a bridge. Many people do it with bend arms, legs or overcompensate with their lower back. This can lead to injuries. Do it right!

💙Fun fact: The bridge is a mobility test we show in our MOBILITY PRO course. Why? Because it shows several mobility shortcomings in multiple #keypoints

Are you able to do a bridge? Tag a person who isn't (yet!)
⬇️⬇️⬇️⬇️

#bridge #breaking #trainingadvice #dancerrehab #dancetraining #trainingadvice

Time for some loots 🤩 🎁 Now we know that we

Time for some loots 🤩

🎁 Now we know that we do the January Challenge for ourselves - to become better and healthier dancers.

💯 Those amazing gadgets are just the cherry on top to keep you extra-extra motivated 😁

Introducing this year's give-aways:

💙 1x @blackroll Blackbox Standard
💙 4x @blackroll Blackbox Mini
💙 4x @blackroll Super Band + @blackroll Loop Band
💙 1x @middlebeast_wear Voucher 50€
💙 4x HE4DS Online Course: Mobility Pro
💙 4x HE4DS Online Course: Mental Training
💙 2x HE4DS #dancelife T-Shirt

+ HE4DS stickers 🏷

🤔 HOW TO grab them❔️
➡️ BE ACTIVE❕️Both physical and here on instagram.
No matter what: you can tag, share, comment, post, ...

👀 Don't worry: We see YOU ✨️. We have already started to watch out for those who are really down for the challenge.

➕️ It's never too late to start. Not in yet? Your 30 days start NOW!

Let's go 💙 Keep moving 🤸

🏃 Quick version of our HE4DS JANUARY CHALLENGE

🏃 Quick version of our HE4DS JANUARY CHALLENGE 🙌 [4 FLEXI people 🐍]

It's easy: Repeat 🔂 all exercises 2-3 times per side, hold all stretchy positions for 2-3 deep breaths (8-10 secs)

🤳 Find the JOIN-IN VIDEO of this mobility routine in the videos posted before.

💙 Haaave fun and don't forget to tag us 🚀
#he4dsjanuarychallenge #he4ds

🏃 Quick version of our HE4DS JANUARY CHALLENGE

🏃 Quick version of our HE4DS JANUARY CHALLENGE 🙌 [4 STIFF people 🪨]

It's easy: Repeat 🔂 all exercises 2-3 times per side, hold all stretchy positions for 2-3 deep breaths (8-10 secs)

🤳 Find the JOIN-IN VIDEO of this mobility routine in the videos posted before.

💙 Haaave fun and don't forget to tag us 🚀
#he4dsjanuarychallenge #he4ds

🚀 CHALLENGE yourself❕️[4 FLEXI people 🐍]

🚀 CHALLENGE yourself❕️[4 FLEXI people 🐍] ➡️JOIN-IN VIDEO⬅️
Do this routine EVERY DAY. For 3️⃣0️⃣ days.
👉 Because consistency is the key. You will notice your own progress regarding strength, flexibility and control 💃.

📶 Choose your level:
There are 2️⃣ routines: for STIFF🪨 or FLEXIBLE🐍 people.
Both routines guide you through and take only 15 minutes.

💡 WHEN should I do the routine❔️
➡️ Whenever you have time. 🌄 In the morning to start your day, 🏜 at noon as a movement session or 🌅 in the evening to end your day.

🤳 Tag @healtheducationfordancers in your stories, posts & reels. We'll be giving away lots of goodies & rewards for the MOST ACTIVE participants of the #he4dsjanuarychallenge. 🎁🎉

Let's pull through together 🤜🤛
See you on the next level 🚀☄️

#he4dsjanuarychallenge

🚀 CHALLENGE yourself❕️[4 STIFF people 🪨

🚀 CHALLENGE yourself❕️[4 STIFF people 🪨 ] ➡️JOIN-IN VIDEO⬅️
Do this routine EVERY DAY. For 3️⃣0️⃣ days.
👉 Because consistency is the key. You will notice your own progress regarding strength, flexibility and control 💃.

📶 Choose your level:
There are 2️⃣ routines: for STIFF🪨 or FLEXIBLE🐍 people.
Both routines guide you through and take only 15 minutes.

💡 WHEN should I do the routine❔️
➡️ Whenever you have time. 🌄 In the morning to start your day, 🏜 at noon as a movement session or 🌅 in the evening to end your day.

🤳 Tag @healtheducationfordancers in your stories, posts & reels. We'll be giving away lots of goodies & rewards for the MOST ACTIVE participants of the #he4dsjanuarychallenge. 🎁🎉

Let's pull through together 🤜🤛
See you on the next level 🚀☄️

#he4dsjanuarychallenge

💯 The HE4DS January Challenge is going into its

💯 The HE4DS January Challenge is going into its third round - and you can be part of it!

Check out our hot routine for the next 30 days starting on January 2nd & level up your dance with us 🔥

Challenge yourself, elevate your dance & win dole prizes with us 💙

Are you in? We thought so 😎

#he4dsjanuarychallenge

🔥 Did you think we would let you off into the n

🔥 Did you think we would let you off into the new year without challenging you to another one of our infamous HE4DS January Challenges? 😎

🚀 This year it's going to be as simple as never before.

1️⃣ Routine
1️⃣ Month
1️⃣ Mission:

DANCE BETTER.

💪 Can you dedicate 15 mins of your day to become the best, healthiest version of yourself every day for 30 days in a row?

The journey to success often starts with the most simple things. Step by step, day by day. We challenge you to try it and see it yourself!

Suitable for any dance style, backed by the HE4DS Method.

Get ready! Stay tuned! Plus: Win some neat prizes we hand-selected for you 🎁😎

Videos dropping tomorrow. We start on Monday.

HE4DS up! 💙

🆘️ Turning HEAVY legs into LIGHT ones in the

🆘️ Turning HEAVY legs into LIGHT ones in the shortest possible times⏱️. Turning a critical mindset into a positive one 🦁.

➡️ For all that, you not only need true expertise in sports physical therapy, no. You also need empathy. 🤍 It truly helps to have had the experience of stepping on stage yourself, to feel that pressure, the adrenaline. 🎪✨️

WE know the struggle. WE have been there. And WE will be there for YOU. 🤜🤛

HE4DS supported over 100 dancers at the @redbulldance Your Style World Final this December in Johannesburg, SouthAfrica 🇿🇦 . This intense backstage moment happened right before the pre-final battle.

Congrats to @humuzza 🎉! We are so happy to be a part of your journey. 🎆🎇

One love 💙

#feelyourbody #freeyoursoul #redbulldanceyourstyle

It was a BLAST❗️We provided the DANCER'S HEALT

It was a BLAST❗️We provided the DANCER'S HEALTHCARE at the @redbulldance Your Style World Final 2022 in Johannesburg, South Africa 🇿🇦.

🤗 We are very happy and grateful for this opportunity to provide dance-specific health care as a whole team for our beloved fellow dancers from all around the globe 🌍 !

🌊 It was such a refreshing experience to deal with dancers from all ages and different dance styles, who all perform their craft on the highest level🚀!

🤜🤛 Big respect to the @redbulldance team for taking dance competitions on the next level. It's always an honor to work in such a professional environment where we can truly give the dancers wings by bringing out their full potential 💫.

🙏 We would like to thank all dancers who put their trust in us and came by for a personal treatment during this crazy busy week.

👀 We will give more insights from our work soon. Stay blessed ✌️.

💙 TO ALL DANCERS
@sophiela__ @jensotrucru @chaulin_trucru_

#redbulldanceyourstyle #redbull #dance

@official_outrage
@vehbione
@thetribe_sb
@inximoon
@yoshie_bbc_ebony
@kieranlai.official
@nobleherogold
@sifercypher
@chrissy_chou
@blayke_1a
@sidney.bandoboy
@tonytonydancer
@ian___tico
@jordanjfun
@cautiion_flexx
@shannyj_
@angyil
@dancernini
@verbzpix
@4ndre.eni
@naderissam
@davidjrx
@katebyednenko
@joelimmortal
@mikyboo97
@gucchon0516
@waacker.mickey
@humuzza
@afurodiao
@caine._o
@koh_yamada
@iam_kingdavinci
@waack.doma
@mr_popkorn
@alexthecage
@magjidk
@stalamuerte_stylezc
@lilou_officiel
@frankydeee
@crystalleah_
@toyinsogunro
@iam.cherry_

@redbull
@redbullgermany
@_elena_th
@kevs.place
@r.miketike
@yipsilon
@eileencoco
@paula_lindn
@ludi_the_rockoon
@dattelgal

@urbandancehealth

A little sneak peak behind the scenes of the 2022

A little sneak peak behind the scenes of the 2022 Red Bull Dance Your Style World final in Johannesburg 🇿🇦. We are taking care of over 100 dancers from all over the world during various competitions. This was yesterday's pre-battle. Show some love for those beautiful dancers 🙏💙

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© COPYRIGHT HE4DS 2021. ALL RIGHTS RESERVED. HE4DS® UG (HAFTUNGSBESCHRÄNKT). WALDWIESSTRASSE 11. 70619 STUTTGART. GERMANY.