The Saggital, Frontal, and Transverse Planes of Motion

Here is the newest video from Lori Thomsen where she explains the three planes of motion and offers Postural Restoration exercises to improve functioning in each plane. Previous videos showed how to do a squat to work on bending or flexing forward in the saggital plane and how to shift side-to-side to improve movement in the frontal plane. All her videos can be found here. The new video adds the transverse plane with movements that rotate the trunk or move the shoulders and hips in and out. Lori shows a couple of activites for runners that utilize movements in all three planes. It should help with asymmetries in the body. I know when I went to a Postural Restoration therapist, I was told I had a tough time shifting into my left hip. The second activity she demonstrates is exactly like one I was taught. One difference is that I used an elastic band right above both knees to add resistance. I also wasn't taught the arm movements and side bend, so this video adds some new ideas for me.


Activities for The Transverse Plane from Hruska Clinic on Vimeo.

I have also been learning more on the three planes of motion through a DVD called Core Conversion from Gary Gray's Gray Insitute. I have used it twice so far this week. Here is the blurb about the DVD:

The Core Conversion workout is an efficient and effective way to train the body’s true “core” – the nose to the toes – in all three planes of motion, utilizing a strategic sequencing of lifts, lunges, squats, squat thrusts, and push-ups. This workout is the perfect blend of strength training, flexibility, and cardiovascular endurance that trains the body to not only feel better, but to function better. The Core Conversion is a necessity to any workout program – either as a standalone or as a compliment – that can be tweaked accordingly for different ages and abilities in order to maximize and expand one’s functional threshold.

It is an interesting and informative DVD, although after going through the tutorial the workout seems a bit fast paced. That can lead to imperfect movements as you try to keep up. Maybe I will get faster as I get used to the workout. This video show Gary Gray showing an athlete an abdominal workout based on the three planes of motion. This is very similar to part of the Core Conversion DVD.



Here is a previous post I made on the three planes of motion.

Warming up runners through the three planes of motion

I have been recently learning about the importance of movement through the three planes of motion. Thankfully, the experts are writing and making videos to help me in my understanding and guiding me towards corrective and strengthening exercises that can help me move and run better. Here is a good overview for runners on the three planes of motion by Lori Thomsen found at the  Postural Restoration Institute (I have linked to this before but it needs a bit of study and review). Lori works at the Huskra Clinic and has been putting out some very helpful videos on running using Postural Resoration principles. Here is her newest video. It includes Lori's recommendations for "Dynamic and Functional Warm-up Activities for Runners."


Dynamic, Functional Warm-up Activities for Runners from Hruska Clinic on Vimeo.


If you have imbalances or asymmetries this may be a great place to start correcting your mechanics.

If you  are a mechanically-balanced runner (all those smooth striding athletes that are ahead of me in races!) then you might want to maintain that perfect body balance by incorporating the Lunge Matrix into your warm-up routine. Coach Jay Johnson says this is the warm-up he uses before running. Jay also explains how the lunge matrix as devised by Gary Gray exercises you through the three planes of motion.


Lunge Warm-Up from CoachJayJohnson on Vimeo.


The three planes of motion are the frontal plane, the saggital plane, and the transverse plane. Runners are used to activity in the saggital plane and we tend to be weak in movements in the other two planes. Lori has a couple of videos showing how to strengthen the frontal and saggital planes. She promises to do the transverse plane soon.


Frontal Plane Strengthening Activities from Hruska Clinic on Vimeo.



The Sagittal Plane - the Importance of Squatting from Hruska Clinic on Vimeo.

Here is Gary Gray (mentioned above) addressing the issue of Hip Tightness. He completely explains all motions of the Hip Joint and how the different motions interact. He talks about how tightness of the hip capsules can restrict motion in all three planes of motion and begins mentioning how to address restrictions of the femur in the hip capsule which can create body disfunctions and bad motions throughout the body.



Carson Boddicker of Boddicker Performance has also been writing on the importance of multi-directional training. He recent post recommends runners should work all through planes of motion to avoid stress fractures. Here he recommends slideboard training (I think I have one of those somewhere) for runners to work on movements in the the frontal plane..

Jay Johnston did a similar video to the one above for Nike and  RunnerSpace a year ago. It provides more information on the lunge matrix.



And thanks to Jay, Lori, Carson, and all the other teachers out there who are helping myself and others to move better.