{"id":382947291,"date":"2016-06-14T09:20:00","date_gmt":"2016-06-14T14:20:00","guid":{"rendered":"https:\/\/www.winnipegfreepress.com\/our-communities\/column\/2016\/06\/14\/three-planes-of-motion-for-optimized-fitness"},"modified":"2016-06-14T09:21:45","modified_gmt":"2016-06-14T14:21:45","slug":"three-planes-of-motion-for-optimized-fitness","status":"publish","type":"post","link":"https:\/\/www.winnipegfreepress.com\/our-communities\/column\/2016\/06\/14\/three-planes-of-motion-for-optimized-fitness","title":{"rendered":"Three planes of motion for optimized fitness"},"content":{"rendered":"

It’s tough to choose a fitness program when we are faced with so many philosophies and methodologies.<\/p>\n

Many programs are organized around working specific muscles in isolation rather than practising various types of movements. Think about it. The body exists in three dimensions and it can move in three dimensions. So why do so many fitness programs work the body in a single dimension only?<\/p>\n

Take a standard fitness program that includes squats, chin-ups, and running. All of these exercises move the body forward and backward. But what about moving from side to side? What about twisting and rotating? The lack of variety in the directions we move can create imbalances in the body that lead to injuries over time. Limiting movement to a single plane can also keep us from effectively moving in other directions, which is important for many sports and physical tasks of day to day life.<\/p>\n

\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\"Dreamstime.com\nChoosing\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t
Dreamstime.com\nChoosing exercises which include all three planes of movement will give you more bang for your buck when exercising.<\/figcaption>\n\t\t\t\t\t\t\t\t<\/figure>\n

We generally divide movements into three planes of motion. The sagittal plane divides the body vertically separating the right and left hand side of the body. Moving in the sagittal plane involves forward and backward movement. This is the plane in which we tend to move the most.  It includes running, cycling, most weightlifting movements and most upper body pushing and pulling exercises.<\/p>\n

The frontal plane divides the body vertically, separating the front and back side of the body. Moving in the frontal plane involves moving sideways, from right to left or left to right.
Frontal plane movements include shoulder movements like lateral raises as well as side lying hip exercises and explosive movements like jumping jacks.<\/p>\n

The transverse plane divides the body horizontally separating the upper and lower part of the body. Moving in the transverse plane involves rotational movements such as spinal twists, cross chops, as well as some types of throws and swings.<\/p>\n

If we choose exercises that include all three planes of movement we find ourselves moving our joints in all they ways they were meant to: up, down, forward, backward, side-to-side, twisting, turning, jumping, swinging and balancing… For even more bang for your buck include exercises that combine more than one plane in a single movement.<\/p>\n

Incorporating different planes of movements in our training is not only fun, but it can keep our bodies balanced and injuries at bay. Moving in a variety of directions we can improve how we handle day to day physical tasks, how we perform in sports and how we look and feel.<\/p>\n

Tania Tetrault Vrga is owner and head trainer at CrossFit Winnipeg. Send questions to her at www.crossfitwinnipeg.com.<\/em><\/p>

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