Functional exercise is incorporating movements that mimic everyday activities. When we are exercising for health, we want to strengthen our bodies to help with the everyday tasks we have to perform. We rarely bend and straighten our knee joint in isolation; however, when moving from sitting to standing, our knee joint needs to extend in harmony with the extension of the hip joint. It makes sense to work our bodies using a multifunctional approach rather than isolation exercises. If you are lifting shopping from the boot of the car, there will be spine as well as hip flexion as you reach forward with an extended shoulder reach. This is a complex action with the additional weight of the shopping. A functional exercise programme would mimic these types of movements in a controlled manner.
When engaging in physical activities, our joints navigate through diCerent planes of movement. These planes are critical to understanding how our body moves and functions. There are three primary planes of movement: the sagittal plane, the frontal plane, and the transverse plane. Each plane categorises the direction and type of movement that occurs at our joints.
The Sagittal Plane
The sagittal plane divides the body into left and right sections. Movements that occur in this plane involve forward and backward motion. This is the plane most commonly associated with movements such as walking, running, and any other activities that involve flexion and extension of the limbs.
The Frontal Plane
The frontal plane divides the body into anterior (front) and posterior (back) sections. Movements in this plane involve lateral (side-to-side) motion. Activities that engage movements away from or towards the midline of the body occur in the frontal plane. Examples of Frontal Plane Movements:
- Side Steps: When stepping sideways, the hip joints open and close to the side, moving in the frontal plane.
- Jumping Jacks: This exercise involves spreading the legs and raising the arms out to the side, both of which occur in the frontal plane.
- Shoulder Abduction and Adduction: Raising the arms to the sides and lowering them back down also take place in the frontal plane.
The Transverse Plane
The transverse plane divides the body into superior (upper) and inferior (lower) sections. Movements in this plane involve rotational or twisting motions. The transverse plane is crucial for activities that require turning or rotating parts of the body.
An example of a Transverse Plane movement is twisting to put on a seatbelt: When twisting your torso to reach for the seatbelt, the movement occurs in the transverse plane.Attending exercise sessions that incorporate the planes of movement is essential for achieving a balanced exercise programme. By incorporating exercises that target all three planes, individuals can achieve a well-rounded and functional fitness regimen. This aids in preventing potential imbalances, which can be crucial for injury prevention and recovery.
A balanced fitness routine should include exercises that engage all planes of movement. For instance, while sagittal plane movements like running and cycling are common, incorporating lateral lunges (frontal plane) and rotational exercises (transverse plane) can enhance overall mobility and stability.
Conclusion
The three planes of movement, sagittal, frontal, and transverse, are fundamental concepts in understanding how our bodies move. Recognising these planes aids in the development of eCective workout routines and rehabilitation programs that ensure a wide range of motion, flexibility, and strength. By appreciating the complexity and versatility of joint mechanics, one can optimise physical health and performance, promoting a more dynamic and balanced approach to fitness and well-being.
The WALX Coast and Country fitness and wellness exercise sessions are designed to ensure we work through the different planes of movement. We incorporate functional exercises that are fun and effective. Make your fitness programme complete and book the fitness sessions.
Denise Page
WALX Coast and Country