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ABOUT HE4DS
GET COACHED
ACADEMY
- HE4DS Mobility PRO
  - Mobility FREE (Trial)
  - Mobility PRO – Course
- HE4DS Mental Training
  - Mental Training – Course
BOOKING
- VIEW CART
- LOGIN
- MY ACCOUNT
- MY ORDERS

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ABOUT HE4DS
GET COACHED
ACADEMY
- HE4DS Mobility PRO
  - Mobility FREE (Trial)
  - Mobility PRO – Course
- HE4DS Mental Training
  - Mental Training – Course
BOOKING
- VIEW CART
- LOGIN
- MY ACCOUNT
- MY ORDERS

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HE4DS Health Coaching
Rated 5.00 out of 5
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plus shipping
HE4DS Performance Coaching
Rated 5.00 out of 5
60,00 €

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HE4DS Mobility PRO 34,00 €

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HE4DS UG (haftungsbeschränkt)
Waldwiesstraße 11
70619 Stuttgart
Germany
M: info@he4ds.com
T: +49 (0) 1635 212 520

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healtheducationfordancers

We empower you to dance BETTER 💙
Made in 🇩🇪, reppin 🌍-wide
🚀 We help you to LEVEL UP your dance game

🎯 You made it to the FINAL. Just before the las

🚀 HIGH PERFORMANCE requires perfect physical co

🚀 HIGH PERFORMANCE requires perfect physical condition.📈
😱 You know the grind: You prepare for a competition for months, and then just 1 week before competition you randomly hurt or injure yourself 🤷‍♂️🤷‍♀️

☄️ #KINESIOTAPING enters the chat ☄️
WE love kinesiotaping cause it provides the perfect short-term support and improves the dancers mindset for the upcoming performance ☝️

🤸‍♂️ For this year's edition of @redbullbcone we teamed up with @k_active_europe to provide health care backstage to dance athletes.🔝

👍 Dancer @toschkin overstretched his thumb at practice, so we took care of him right before the main event. 🔍 Here we share a glimpse of that backstage moments.

ℹ️ This kinesiotape application provides the following: It stimulates the receptors of the connective tissue around the first metacarpophalangeal joint and therefore, improves the thumb stability when placing the hand on the floor.

Thanks to @k_active_europe for the cooperation 🫶
More to come 🤜🤛

BACKSTAGE we TAKE CARE 💪 of all b-girls & b-boy

BACKSTAGE we TAKE CARE 💪 of all b-girls & b-boys at the @redbullbcone Germany Cypher💥.

➡️ This time was very special because Germany provided an extra safe space for bgirls❗️
🚺 The women competing had their very own area where they could get dressed, warm up, stay focused and get health care by us🤗!

To us, it's obvious that all participants need spaces to their own as well as common areas during such events, to make sure they are comfortable and can retreat if necessary☝️💥.

🙏 Thanks to all the strong women* who stood up & made a change happen. Let US be the change!

☄️And CONGRATS to @bgirljilou & @double_dbboy for taking the win 🏆!

Happy #internationalwomenday 💙!

📍 SAVE THE DATE 💯 YES! IT'S FINALLY HAPPENI

📍 SAVE THE DATE 💯

YES! IT'S FINALLY HAPPENING!

🚀 Our mission is and always was to help as many dancers as possible around the world.

👟 Now we're taking another huge step towards this goal.

We will be launching our first 2 professional trainings this summer ➡

💙 The HE4DS Detective
AND
💙 The HE4DS Trainer

🙏 Suitable for ANYONE who wants to level up their very own dance is those of others. We train you to train others.

💡 We will introduce the programs to you during the next days and weeks.

🔊 Stay tuned for more info & Make sure to sign up to our newsletter to be first in line when we start enrolment - Spots will be limited 😎 🔥

About last weekend: @fnkymae and @finjakelpe invi

About last weekend:

@fnkymae and @finjakelpe invited us over to join them on their MOVEMENT MATTERS intensive program.

Aside from one of our classic workshops we 💫screened💫 all artists.

➡️ What's a screening?

💡 During our screening, we conduct a certain number of very specific tests tailored to analyse a dancers physical fitness 👀 We look at all of the bodies key points, check on mobility and stability and identify your strengths and weaknesses.

🗒 In the end, you get a single document that tells you everything you need to know to create an individual, focused training routine for the next months.

📈 Basically, it allows you to not waste any time and exercise the EXACT things that you need.

#themoreyouknow #knowledgeiskey

🤳 Swipe for more knowledge and an insight into the screening with @jensotrucru

🏅 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

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