TIP TUESDAY: Change Your Plane

When you workout, do you stay in the same plane of motion or do you change it? What do I mean by this?

In our daily activities and in sports, we tend to move in multiple planes of motion. However, traditional forms of exercise, specifically resistance training, limits our planes of motion. This poses a problem, especially as we get older. If a joint is not utilized in a certain plane, it can potentially lock from underuse.

Anatomic Planes (Photo from www.neurosurgical.com)

For example, exercises or yoga postures that open the muscles of our side body will make a simple overhead reach easier. A good yoga posture is Triangle Pose (Trikonasana), which strengthen your legs, hips and core muscles that support the spine and back (quadratus lumborum, transversus abdominis and obliques).

The three planes of motion are sagittal, frontal and transverse. Most of us work mainly in the sagittal plane. By working in all three planes, not only do you diversify your workout, but you create balance in your body. The next time you workout, consider working in more than one plane. Here are some ideas:

Sagittal Plane Exercises Movements in this plane are forward and back, as well through the midline of the body.
- Reverse lunge to knee lift with a bicep curl
- Burpee – remember these? (See TIP TUESDAY: Hail to the Burpee!)

Frontal Plane Exercises Movements in this plane are side-to-side, as well as lateral movements along the plane, such as abduction and adduction.
- Lateral (side) lunge to knee lift with a side lateral raise
- Side plank position with leg raise

Transverse Plane Exercises Movements in this plane include horizontal abduction or adduction (movements away and towards the body’s midline), as well as rotation.
- Wood chops with a medicine ball
- Lunge with torso twist

Finding new twists on traditional exercises and using equipment other than weight machines, will force you to get creative. The TRX Suspension Training System is also a great tool to exercise in all of these planes.

Ready to get fit? Learn more about SKo-Fit or call Suzanne Ko for an appointment at (773) 415-3881. Follow Suzanne Ko on twitter and friend her on facebook.

Written by SKo-Fit

Suzanne Ko is the founder of SKo-Fit, a fitness consulting company offering personal training, a variety of fitness classes and lifestyle coaching.

Suzanne is a contributor to TIP TUESDAY on theBrideScoop where she writes about anything and everything health and fitness and to make you look and feel good from the inside out!

Ready to get fit? Call Suzanne to schedule a personal appointment at (773) 415-3881.

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