Planes Of Motion: Where Should Arom Occur?

Active Range of Motion (AROM) is a type of exercise performed by a patient without assistance, using their own muscles to move a joint through its full range of motion. AROM is often used in physical therapy to improve the range of motion of a joint that has been injured or restricted. It is important to understand the different planes of motion to design an effective exercise program. The three planes of motion are the sagittal, frontal, and transverse planes. The sagittal plane divides the body into left and right halves, the frontal plane divides the body into front and back halves, and the transverse plane divides the body into superior and inferior halves. Movements in the sagittal plane include flexion and extension, while the frontal plane involves adduction and abduction. The transverse plane is associated with rotational movements such as internal and external rotation, pronation, and supination. Understanding the planes of motion is crucial for designing exercise programs that reflect how the body moves in real life.

Sagittal plane: forward/backward movement

The sagittal plane is an imaginary line that runs through the body from head to ground, dividing it into left and right halves. This plane is associated with forward and backward movements.

Any exercise that involves flexion and extension of the joints will fall into the sagittal plane category. This includes exercises such as:

• Squats: During a squat, the upper body is stabilized while the lower body is in motion, with flexion at the ankles, knees, and hips when lowering to the ground, and extension when standing back up.
• Bicep curls: Similar to squats, bicep curls involve flexion and extension of the wrist, elbow, and shoulder.
• Tricep pushdowns
• Front lunges
• Walking/running
• Vertical jumping
• Calf raises
• Climbing stairs
• Dumbbell front raises
• Triceps extensions
• Bench presses
• Rows
• Pulldowns

While sagittal plane exercises are important and prevalent in everyday life, it is crucial to incorporate exercises from all three planes of motion (sagittal, frontal, and transverse) into a well-rounded fitness routine. Overemphasizing sagittal plane exercises can lead to a lack of three-dimensional movement efficiency, which may increase the risk of injury and hinder the achievement of certain fitness goals.

Frontal plane: side-to-side movement

The frontal plane, also known as the coronal plane, cuts the body into front and back halves. Movements in this plane are side-to-side.

The frontal plane is useful for designing workout programs to ensure the body is moving and strengthening in all directions. It is less common in day-to-day life, but it is important to include frontal plane movements in your fitness routine.

Movements in the frontal plane include:

• Abduction: moving limbs laterally, away from the body's midline (e.g. lifting your leg to the side)
• Adduction: moving limbs medially, toward the body's midline (e.g. lowering your arm down to your side)
• Elevation: raising the scapula (shoulder blade) upward
• Depression: lowering the scapula (shoulder blade) downward
• Inversion of the ankle: the sole of the foot turns inward toward the body's midline (a component of supination)
• Eversion of the ankle: the sole of the foot turns outward away from the body's midline (a component of pronation)

Examples of exercises that involve the frontal plane include:

• Jumping jacks
• Side lunges
• Side shuffles
• Side bends
• Lateral arm and leg raises

Active Range of Motion (AROM) is a type of range of motion exercise that is performed by a patient without assistance. AROM exercises can be used to improve the range of motion of a joint that has been injured or restricted. They can also help to strengthen the muscles around a joint, increasing stability and preventing further injury.

AROM exercises that involve the frontal plane could include lateral arm and leg raises, which are comprised of adduction and abduction of the shoulder and hip, respectively.

Transverse plane: rotational movement

The transverse plane, also known as the horizontal or axial plane, is one of the three planes of motion in the body. It involves twisting and rotational movements and divides the body into top and bottom halves.

The transverse plane is often neglected in exercise routines, which can be detrimental to well-rounded strength and power, and can lead to reduced mobility and an increased chance of injury as we get older. Training in the transverse plane is important for athletes as sports require a lot of explosive rotation as well as anti-rotation. For example, swinging power for golfers, punching power for boxers, and balance and stability for football players.

Rotational exercises require you to twist through a rotational pattern. Your internal and external obliques, serratus anterior, rectus abdominis, and transverse abdominis are the primary muscles engaged when you twist your torso explosively in one direction.

Rotational exercises will prepare you for movements in sports and everyday life. Training for core rotational strength will allow your body to move more fluidly with greater ease, increasing the power and explosiveness of movements and decreasing the risk of injury.

• Horizontal wood chop
• Medicine ball throws
• Kettlebell lunge twist
• 180˚ Squat Jump with Toe Touch
• Low Lunge Twist with Reach
• Pallof Press
• Single Leg Hip Rotation
• Russian Kettlebell Twist
• Rotational Forearm Plank
• Plank Pull Through
• Stability Ball Kettlebell Torso Twist
• Rotational Wall Ball Throw
• 180˚ Rotational Wall Ball Throw

Straight-plane exercises: moving a joint in a straight line

Straight-plane exercises, also known as active range of motion (AROM) exercises, involve moving a joint in a straight line, such as bending the knee or extending the arm. These exercises are performed by the patient without any assistance, using their own muscles to move the joint through its full range of motion.

AROM exercises are particularly beneficial for individuals who have experienced a restricted range of motion due to an injury. By performing these exercises, patients can improve their range of motion, increase flexibility, strengthen the muscles surrounding the joint, and reduce pain.

When performing straight-plane exercises, it is important to move slowly and carefully to avoid causing any pain. Starting with gentle movements and gradually increasing the range of motion is recommended. If pain occurs, it is important to stop the exercise and consult a physical therapist.

• Bending the knee
• Extending the arm
• Elbow flexion (bending the elbow)
• Hip flexion, abduction, and extension
• Ankle dorsiflexion (lifting the foot towards the shin)
• Plantar flexion (pointing the toes)

Rotational exercises: rotating a joint

Rotational exercises are an important part of any fitness routine as they improve functional mobility and help prevent injuries. They can also be used in physical therapy to restore a patient's range of motion after an injury.

When performing rotational exercises, it is important to focus on proper form and technique to avoid injury. The goal is to achieve a natural/optimal range of motion, which is more compact than what is typically taught. Excessive range of motion can compromise hip drive and lower body recruitment, leading to over-rotation.

• Russian Twists: This exercise targets the rotational muscles of the trunk and can be performed with or without weights. It involves sitting on the floor with knees bent and feet lifted off the ground, then rotating the torso from side to side while holding a weight or medicine ball.
• Woodchoppers: This exercise can be done with a resistance band or cable machine. It involves standing with feet shoulder-width apart and pivoting while bringing the arms and band up and across the body in a chopping motion. This works the core, shoulders, back, and glutes.
• Sledgehammer Swings: A fun and empowering exercise, it involves standing about 2 feet from a tire and swinging a sledgehammer in a circular motion, slamming it into the tire. This works the core, arms, and legs.
• Med Ball Rotational Throws: This exercise can be done alone against a wall or with a partner. Holding a medicine ball, the person stands in a staggered stance and reaches the ball back to one side, then throws it underhanded to the partner or wall while stepping forward with the back foot.
• Rotational Lunges: Holding a sandbag or weight, the person steps back with one foot and bends the front knee to lunge. They then rotate the weight outside the front knee before standing back up. This works the legs and core.
• Landmine Rotational Press: Using a barbell and landmine attachment, the person stands perpendicular to the barbell and grasps the end with both hands. They then pivot on their right foot, twist their torso to the left, and bring the barbell towards their hip before exploding back to the starting position. This works the core and improves rotational strength.
• Dumbbell Rotational Punches: Holding light dumbbells, the person pivots and rotates at the hips before punching one hand directly in front of them, then repeating with the other hand. This works the core, shoulders, and upper back.

Frequently asked questions