*Perform pattern #1 for 30 seconds, 15 second recovery and repeat. The primary movements in the frontal plane are abduction (movement of any part of the body in line with the frontal plane… You can laterally bend your head side to side for a neck stretch as well. In human and animal anatomy, three principal planes are used: The sagittal plane or lateral plane (longitudinal, anteroposterior) is a plane parallel to the sagittal suture.It divides the body into left and right. Which Stability Fitness Tools Are Right for You? Think of integrating a shuffling movement pattern laterally such as a shuffle four steps to the right and then to the left. Human movements are described in terms of three anatomical planes that run through the human body. Simply put, movements of flexion and extension come in the sagittal plane. The relative position of the body is evaluated according to the plane under consideration. These are movements in the frontal plane and involve moving the body part away or towards an imaginary centre line. One example is a side-lying hip adduction for your inner thighs. Sit-ups, lunges, and crunches are the other exercises that fall in this category. Frontal plane movement patterns are fundamental to sports such as football, soccer, hockey and basketball where the player is shuffling, laterally moving across the field, rink or court. An anatomical plane is a hypothetical plane used to transect the body, in order to describe the location of structures or the direction of movements. Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! This is known as the midline. These cookies will be stored in your browser only with your consent. The coronal plane (frontal plane) slices the body into two halves, namely the front side and backside. From a standing position, challenge your core muscles in the frontal plane. Would you like to write for us? • Perform two-three sets of 8-12 repetitions each of these exercises* two-three times/week on non-consecutive days. The frontal plane is one of these anatomical planes that divides your body into front and back halves. All exercises occur in one or more of the three planes of motion. These cookies do not store any personal information. This exercise trains the hip abductors/adductors/quadriceps/hamstrings and gluteus maximus. Adduction can also be moving the body part across the centre line and to the other side of the body, shown in the hip abduction image below. This plane slices the body into upper and lower halves. Abduction, adduction and lateral flexion are all movements that occur in the frontal plane. Then, lower the body back into a squat position with both legs hinging from the hips and sitting back into the heels approximately 90 degrees of knee flexion. If you are looking for an effective workout routine that engages different muscle groups, it is obvious that focusing on exercises that occur only in one anatomical plane would not be a good choice. It is mandatory to procure user consent prior to running these cookies on your website. Lean your torso forward a bit so that your body is in a modified squat position. Think of stepping to the side and hinging from the hips so that the body weight moves into the heel of the leg that stepped out to the side and the opposite leg remains straight with the hips/knees/toes facing forward. Raise your left leg up off the floor as high as you can without rocking your body. Bethany Kochan began writing professionally in 2010. What Are the Causes of Vertical Dizziness? Shuffling laterally! She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor. A lateral shuffle is one example of an agility drill that occurs in the frontal plane. • Frontal Plane Movement Pattern #1 The motions that come under this anatomical plane … The best example of the motion that occurs in this anatomical plane are squats, wherein the person moves from front to back and vice versa. Bring your right foot toward your left and place it hip-width apart. Flexion and extension are movements that take place within the sagittal plane and involve anterior or posterior movements of the body or limbs.For the vertebral column, flexion (anterior flexion) is an anterior (forward) bending of the neck or body, while extension involves a posterior-directed motion, such as straightening from a flexed position or bending backward. These are 3 planes that indicate the direction in which the motion has occurred. We'll assume you're ok with this, but you can opt-out if you wish. Side lunges! But opting out of some of these cookies may have an effect on your browsing experience. Necessary cookies are absolutely essential for the website to function properly. This week, three frontal plane movement patterns will be highlighted that you may be able to integrate into your program today! An Excellent TRX Suspension System Lower Body/Spinal Stretching Program, Cognitive, Associative, and Autonomous – The Three Stages of Learning, Seven Ways to Expand your Fitness Knowledge. Hold a dumbbell in your right hand. So, the motion that occurs in this anatomical place is the forward and backward motion. The side-to-side movement is the hallmark of frontal plane motion. While it is critical that we move in all three planes of movement (i.e. You can continue in one direction or go back and forth. Lower back down for one repetition. Rotational lunges and activities that involve turning of the upper and/or lower body fall under this category. Abduction, adduction and lateral flexion are all movements that occur in the frontal plane. The baseball swing, golf swing, and the oblique crunch, that are rotational in nature, are classified as transverse plane movements. Flexion and Extension. A dumbbell lateral raise is one example of an abduction exercise. This website uses cookies to improve your experience. Holding a dumbbell in each hand, raise your arms out to the sides until they are parallel to the floor. Lateral jumping is another example. Quickly picking up the feet to move smoothly side to side. Your body is in a straight line from your legs through your torso. Contract your muscles and bring your body back up for one complete repetition. We also use third-party cookies that help us analyze and understand how you use this website. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. Lower back down for one complete repetition. Due to majority of the time spent in the sagittal plane, the muscles that stabilize and mobilize the body through the frontal plane may become weak, deconditioned and uncoordinated which may lead to tripping, falling and ultimately injury. You may add a medicine ball toss to the floor as you complete each four shuffles right, allow the ball to bounce up to you, catch it and then shuffle to the left and repeat. Three Excellent HIIT Power Training Drills. Hip Abduction Squats! The motion in the frontal plane occurs sideways. To describe these planes, consider a person standing with an upright stance. Sagittal and coronal planes are also referred to as longitudinal planes as they make a right angle to the transverse plane. This category only includes cookies that ensures basic functionalities and security features of the website. The motion in the frontal plane occurs sideways. Lead with your left and step out as wide as you can. However, it does not need to be complicated. Sign up to receive the latest and greatest articles from our site automatically each week (give or take)...right to your inbox. Well, we're looking for good writers who want to spread the word. Movement in the frontal plane takes place about the anteroposterior axis (frontal axis) must take place. Consequently, regardless what your health/fitness goals, it is crucial to include frontal movement patterns in your exercise program design and performance. This is where you bring a limb back toward the midline, or even cross the midline. Abduction/Adduction These are movements in the frontal plane about the sagittal axis and involve moving the body part away or towards an imaginary centre line.Abduction is taking the body part away from the central line and adduction is moving it towards. You could also perform this exercise standing. The frontal plane is one of these anatomical planes that divides your body into front and back halves. Lie on a mat on your right side, your right arm supporting your head. Other examples of abduction include overhead press and side-lying hip abduction. Lateral flexion is the motion of bending your torso side to side. Not only will this function as a power drill elevating the heart rate, it will actively engage the hip abductors/adductors which cause the movement in the frontal plane. What Are the Signs & Symptoms of a Blood Clot in the Brain? This alternate side-to-side movement in a jumping jack is considered frontal plane motion. We've created informative articles that you can come back to again and again when you have questions or want to learn more! © 2019 www.azcentral.com. You also have the option to opt-out of these cookies. The frontal plane involves movements like abduction (movements of the body away from the midline) and adduction (movements of the body toward the midline). The sagittal plane slices the body into left and right halves. Begin with the head/neck a natural extension of the spine, shoulders rotated back down, shoulders/hips/knees and toes facing the same direction, navel imprinted on the spine and the pelvic floor pulled up/inward.