Anatomical Planes of Motion

Introduction

• Discussion led by Matt from The Movement System.
• Focus on understanding anatomical planes of motion.
• Importance of learning these planes in exercise.

Three Planes of Motion

• Sagittal Plane:
  • Describes movements in a narrow hallway.
  • Examples: Forward lunge, bicep curl, leg extension.
  • Axis of rotation: Lateral to medial.
  • Movements: Elbow flexion/extension, knee flexion/extension, hip flexion/extension.
• Frontal Plane:
  • Movements that would "hit the wall" in a narrow hallway.
  • Examples: Lateral lunge, lateral raise.
  • Axis of rotation: Anterior to posterior.
• Transverse Plane:
  • Rotational movements around a superior-inferior axis.
  • Examples: Trunk rotation, wood chop, thoracic rotation, chest fly, reverse fly.
  • Note: Plane moves with body position (e.g., lying on a bench).

Application and Exercises

• Lat Pull Down Exercise:
  • Plane of Motion: Frontal.
  • Axis of movement: Anterior to posterior.
  • Explanation: Arms move out to the side.
• Squat Exercise:
  • Plane of Motion: Sagittal.
  • Movements: Ankle, knee, hip flexion/extension.
  • Explanation: Movements occur forward and back.
• Bench Press Exercise:
  • Plane of Motion: Transverse.
  • Primary movements: Horizontal abduction/adduction.
  • Axis of rotation: Superior to inferior through shoulder joint.
  • Note: Narrow grip may transition movement to sagittal plane.

Importance of Understanding Planes of Motion

• Principle of Specificity:
  • Importance in strength training.
  • Only training in sagittal plane lacks lateral motion strength.
• Exercise Programming:
  • Inclusion of exercises in different planes to optimize function and strength.

Conclusion

• Encouragement to like and subscribe for more content.
• Invitation to join the Movement System group on Facebook for further learning.