Functional Training, 7 Movement Patterns, 3 Planes of Movement: Building Total Body Awareness

Now you may have heard of the 7 movement patterns if you’re in the fitness world. If not don’t worry! This applies to everybody with a body!

Our bodies are complex systems with various interconnected components. To truly understand and strengthen our physical and mental well-being simultaneously, we need to go beyond isolated muscle groups and focus on movement patterns. Here are the seven fundamental movements crucial for a comprehensive workout plan:

1.      Hinge

2.      Lunge

3.      Push

4.      Pull

5.      Carry

6.      Rotate/Locomotion/Twist

Mindfully incorporating these into your regular workouts enhances total body awareness and takes your strength to a different level. It's not just about working out; it's about understanding your body on a deeper level.

3 Planes of Movement: Navigating Your Body's Dimensions

Moving onto, the Three planes of movement: Sagittal (Longitudinal), Frontal (Coronal) and Transverse (axial).
Understanding these three planes of movement adds another key layer to your fitness journey.

The Sagittal Plane: Separates the right and left sides of the body and incorporates forward and backward movements. Movements like walking, running, squats, deadlifts, bench press and rows (plus more) all fall within this movement plane. Although we spend majority of our day to days within this plane of motion, it’s still important to incorporate into programming accordingly. (Also contestably builds the most strength when focused)

The Frontal Plane: This plane splits your body into front and back halves and includes side to side movements. Movements such as, side reaches, swings (think of golfers or baseball players). Some examples include, lateral lunges, lateral shuffles, lateral anything really! It’s those side to side movements that will get you there.

Transverse Plane: Finally, this plane divides the body into top and bottom parts and references to rotation or twisting movements. Things like curtsy lunges, pallof presses or woodchops are great examples of these.

Below is a visual for reference:

Why Does It Matter? Injury Prevention and Beyond

Knowledge is power, and when it comes to your body, it's the key to injury prevention. Incorporating the seven movement patterns and understanding the planes of motion into your daily routine can save you both time and pain. By working on transverse and frontal plane exercises regularly, you not only prevent injuries but also achieve peak strength and coordination.

Pro Tips for Maximizing Your Workouts

·        Multiplanar Exercises: Focus on multiplanar exercises. Engaging in drills that involve more than one plane. Single-arm or leg versions of drills challenge your body to establish equilibrium, tapping into both the sagittal and frontal planes.

·        3D Movements for 3D Living: Embrace a three-dimensional approach to living by incorporating these movements into your daily life. It's not just about exercise; it's about building a foundation for a healthier and more active lifestyle.

In conclusion, grasping the significance of the 7 movement patterns and the 3 planes of movement is not exclusive to fitness enthusiasts; it is about unlocking your body's potential past just going to the gym. It's about understanding the intricate dance of movement patterns and planes of motion. it is a fundamental knowledge applicable to everyone. The integration of these principles into workout plans, recovery routines, and injury prevention strategies is paramount for holistic well-being. By focusing on comprehensive movement patterns rather than isolated muscle groups, individuals can elevate their body awareness and strength to a new level. The seven functional movements, including squat, hinge, lunge, push, pull, carry, and rotation/locomotion, coupled with an understanding of the sagittal, frontal, and transverse planes, form a powerful toolkit for physical strengthening and overall understanding. This knowledge not only aids in injury prevention but also contributes to enhanced balance, coordination, and core strength. In essence, embracing these principles empowers individuals to navigate a three-dimensional approach to living, fostering a proactive and informed approach to health and fitness.

3D Movements for 3D living! Tap in!