Understanding the Planes of the Body - Preventing Injuries and Muscular Imbalances

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Citation :: Often times, many of us tend to forget to train in 1 or more planes. Its important to understand how we move and what movements we go through most in our daily lifestyles and training routine.

Sagital plane: The sagital plane divides the body into left and right section. It is a vertical plane that runs from down to up the body. Movements such as flexion and extension happen in this plane. The midsagital or median plane, is also parallel to the sagintal plane. The sagital plane doesn't necessarily have to be exactly in the middle, but the midsaggital does. Example exercises in the sagital plane include some of the most common movements such as leg extensions, front dumbbell raises, biceps curls and everyday tasks such as walking, running, going up the stairs and standing up. Keep in mind these exercises are forward and backward without crossing the mid line of the body.

Coronal Plane: Also known as frontal plane, separates the body into anterior and posterior parts. Sideways movements such as abduction adduction happen in the front and back position. An example exercise that happens in this plane includes side raises.

Transverse Plane: Divides the body into superior and inferior parts. Also called the horizontal plane, axial plane, or transaxial plane. It is also perpendicular to the coronal and sagittal planes. Movements of rotation happen in this plane.

Citation :: flexion- increasing angle with frontal plane
extension- decreasing angle with frontal plane
abduction and adduction- moving away from or toward the sagittal plane

protraction or retraction- moving forward or backward along a surface (spine)

elevation or depression- raising or lowering a structure such as the shoulder shrug- elevation or depression of the shoulder girdle. Superior or inferior movement

medial rotation or lateral rotation:
movement around an axis of a bone

pronation or supination:
placing palm backward or forward (in anatomical position)

circumduction:
combined movements of flexion, extension, abduction, adduction, medial and lateral rotation

opposition:

bringing tips of fingers and thumb together
as in picking something up

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