The Planes of Movement in Exercise and Rehabilitation

Anyone who’s watched a movie with the paper glasses that give you a headache understands what the term, “3D” means. Your body also moves in three dimensions. For the purpose of healthy exercise and preventing injuries, it’s important to understand the three planes of movement. Moving in an awkward way will diminish your capacity to excel physically and it can also leave the body at greater risk for various traumas. At the same time, using the right movements allows for better positioning and more stable, graceful movements. That diminishes negative impact and improves the overall performance.

The Three Planes of Movement

The three planes of motion basically divide the body down imaginary lines. These lines allow you to visualize the division and concretely understand each segmented motion.

• The Sagittal Plane. This plane divides the body from right to left. If you visualize yourself standing, the sagittal line would exist straight down the center of your body, dividing the left side movements from the right.
• The Transverse Plane. This plane divides the body from top to bottom. Imagine a line being drawn at hip level, dividing the body into upper and lower.
• The Frontal or Coronal Plane. This plane divides the body from front to back. Imagine a side view of your body with the plane running right down the center.

The planes of movement are more complex than a simple division of the body into sections. For example, the transverse plane divides the body from upper to lower, but it also impacts the rotation of joints. Understanding the different planes can help you determine which area you’re working in during an exercise routine or specific activity, though many physical activities may occur in more than one plane.

The Planes of Movement in Exercise

The sagittal plane is the most commonly used in exercises. These are movements that go from front to back, such as lunges, squats, and most types of weight lifting. Because your daily movements use the sagittal plane, these are also the exercises most incorporated into many workouts. Ideally, these regimens offer a combination of cardio and strength training, equally working with upper body, lower body, and the core.

The transverse plane deals with the rotation of joints. For this reason, it may be one of the most important planes to pay attention to as far as guarding against injury. The more you strengthen the transverse plane through therapy and exercise, the better protected these areas are from tears or damage. Some examples of exercises that work on the transverse plane include rotating lunges and medicine ball twists. These exercises are geared to strengthen the specific areas of the body for rotation.

The frontal plane deals with side to side movements. Exercises might include jumping jacks, side leg lifts, and lateral dumbbell raises. Frontal plane exercises are incorporated into most exercise routines. Unlike transverse plane movements, frontal plane movements are more common in daily life.

Incorporating the Planes of Movement in Rehabilitation and Therapy

Whether dealing with an injury or simple well care and maintenance, the three planes of movement should be taken into consideration to alleviate injuries and help prevent them. Therapies should be undertaken to strengthen the body, paying special attention to the mechanics of the movement. Therapies might include manipulation of the body or set exercise regimens to strengthen areas and alleviate pain.

Therapeutic aids, such as Técnica Gavilán, offer athletes the benefit of working with the three planes of motion. Use of this therapy can mean a shorter recovery time for injuries and enhanced performance. Many athletes and patients can continue training regimens while using Técnica Gavilán therapy and see an increase of mobility and strength, with a decrease of pain associated with use and injury.