Learn about all three planes of motion – Sagittal, Frontal and Transverse – and how moving and exercising in these planes can help you feel and move better every day.
Very few human activities happen in one plane of movement; sports, dancing, cleaning your house, and playing with your kids. These all require movement in three planes and the combination of these planes.
Training and exercising in all three-sagittal, frontal, and transverse—are vital for achieving optimal functional fitness, preventing injuries, and enhancing overall body coordination. That being said, there is a time and place for isolated exercise, especially when rehabbing an injury with physical therapy or focusing on building strength in an underused muscle group on your own, or working with a personal trainer.
What is the Sagittal Plane?
The sagittal plane divides the body into left and right halves and involves movements forward and backward into flexion and extension. Engaging in exercises that target the sagittal plane helps improve core stability, balance, and overall strength.
What are some examples of Sagittal exercises?
- squat
- deadlifts
- lunges
- bridges
- bicep curls
- abdominal curls
- push-ups
Example of a Sagittal Plane Exercise:
What is the Frontal Plane (Coronal)?
The Frontal Plane (Coronal) divides the body into front and back halves and involves lateral movements. Incorporating exercises that engage the frontal plane enhances stability, strengthens the outer hips, deltoids, obliques, and lats, and improves overall posture.
What are some examples of Frontal Plane exercises?
- Side arm raises
- side plank
- wide grip pull-ups
- side leg raises
- lateral band walks
Example of a Frontal Plane Exercise:
What is the Transverse Plane?
The transverse plane divides the body into upper and lower halves and involves rotational movements. This also includes shoulder and hip rotation. Training in the transverse plane improves spinal mobility, rotational power, and functional strength.
What are some examples of Frontal Plane exercises and movements?
- Russian twists
- Thoracic spine rotation
- woodchoppers
- rotator cuff internal and external rotation
- hip clamshells
Example of a Transverse Plane Exercise:
When and Why should you work with a Physical Therapist or a Personal Trainer?
Physical therapy and personal training serve as valuable resources to help individuals develop balanced, efficient movement patterns across all planes. By combining their expertise with a diverse range of exercises, individuals can achieve optimal fitness, improve performance, and reduce the risk of injuries. Always consult with qualified professionals to receive personalized guidance and support on your fitness journey.
If you’re wondering if you should work with a Physical Therapist or a Personal Trainer, then ask yourself this question: is pain limiting my ability to exercise or perform my necessary daily activities? If the answer is yes, then Physical Therapy is the best route. If you’re looking to improve your fitness level or function and are not in pain, then seek out an experienced Personal Trainer.
Here’s where the two differ:
Physical Therapy
Physical therapists are experts in human movement and biomechanics and can assess an individual’s movement patterns. They can identify any imbalances or weaknesses in specific planes of motion and address these with targeted exercises, stretching techniques, and manual therapy to decrease pain and increase overall movement efficiency. They also provide guidance on proper form, progression, and modifications tailored to the individual’s specific needs. It’s helpful to work with a physical therapist, before seeing a personal trainer or as a compliment to personal training, if pain is limiting you in any way.
Personal Training
Certified personal trainers have a deep understanding of exercise programming and can design customized workout routines that incorporate exercises from all three planes of motion. They can assess an individual’s fitness level, goals, and any existing limitations to create a comprehensive training plan. Personal trainers provide guidance, motivation, and supervision during workouts, ensuring proper technique and progression. They can introduce a variety of exercises, including compound movements, multidirectional drills, and functional exercises, to engage all planes of motion.
INVIVO Wellness in downtown Milwaukee, Wisconsin offers a whole-body approach to physical therapy meeting the needs of all age groups. Our therapists specialize in evaluating and treating disorders of the joints, muscles, fascia, and nerves that prevent normal movement, cause pain, and limit an active lifestyle.
Research-based individualized treatment plans may include hands-on manual therapies of joint and spine mobilizations/manipulations, massage and stretching techniques, electrical stimulation, therapeutic exercise programs, dry needling, and self-management recommendations. Ensure you can enjoy the benefits of an active, pain-free lifestyle.
Schedule an evaluation appointment with INVIVO Wellness physical therapy today. Our physical therapists also offer a complimentary screening to see if physical therapy is the best option for you. INVIVO Wellness is a Physical Therapy preferred provider for over 170 insurance plans. Learn which insurance plans are accepted.
Interested in working with a Personal Trainer? Learn about the process and our trainers.
