Most exercises occur in one of two planes of motion—the sagittal (front to back, flexion and extension) and the frontal (side to side, abduc- tion and adduction) planes. But overlooking a third plane of motion—the transverse (rota- tional) plane—may lead to muscle imbalances and joint dysfunction.
We move in the transverse plane on a daily basis, whether its getting up from our desk chair or lifting our child out of the car seat. Exercises performed in the transverse plane often mimic daily movements and can strengthen weakened muscles, which may aid in injury pre- vention and enhance athletic performance. Here are some suggestions for transverse plane exercises:
Lower Body: Rotational lunges and box step-ups.
Core: Oblique cable rotations (wood chops)
Upper Body: Push- ups, bench presses, and chest and reverse flies.
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