No Pain, More Gain

E3Sports, the leader in performance training and injury prevention, trains approximately 1,000 athletes a week ranging in age from six to sixty.

With the rise in joint dysfunction and muscular pain, E3Sports is determined to fix these problems before they start. There are many ways to train your body - but these days some trainers throw in everything but the kitchen sink, sometimes without a real purpose behind their methodology. Complex exercises are of no use if your body can't move properly or is imbalanced. Remember, you cannot build strength on dysfunction. At E3Sports our Performance Specialists will fix your asymmetries and teach corrective exercise to open up functional pathways which will make you move better and become stronger!

Here are two great corrective exercises you can do on your own:

HIP FLEXOR STRETCH
(Opens up your hips)

Stance: Kneel on a mat or rug with your hands on your hips and your chest tall. Lift your right leg in front of your body so that your right knee is aligned directly over your right ankle (90 degree bend at the knee). Keep you foot flexed towards you on the other leg.
Movement: Slowly rock your hips forward as the knee of your lead leg goes over your toe. Keep your lead foot planted on the floor with your heel flat.
Muscles Stretched: This will elongate the hip flexor/quadriceps of your kneeling leg (left) which will help align your pelvis and increase mobility in your hip cuff.
Reps: Perform 8 times with each leg and hold for 2 seconds as you rock forward.

Stance: Lay on your back with your arms straight by your side, palms up. Bend your knees (45 degree angle) while keeping your legs and feet hip width apart.
Movement: Flex your toes towards your shin and slowly extend your hips upward as high as you can (imagine a string pulling your belly button up into the air) while tightening your glutes/butt muscles. Slowly lower yourself back to the floor.
Muscles Stretched: This will reenergize or “turn-on” your gluteus maximus thus alleviating stress to the lower back area. And by keeping your feet flexed you are strengthening your shin muscles which are responsible for proper athletic movement.
Reps: Perform 8 times with a 2 second hold.