Move in every direction: Understanding the planes of movement for better mobility

When we think about movement, we often focus on forward and backward motions—like walking, running, or even doing bicep curls at the gym. But our bodies are designed to move in multiple directions, and when we neglect certain movement patterns, we create imbalances that can lead to stiffness, discomfort, and even injury.

Understanding the three planes of movement—sagittal, frontal, and transverse—can help us incorporate more balanced movement into our daily lives and workouts, improving mobility, flexibility, and overall body function.

The three planes of movement

1. Sagittal Plane (Forward & Backward)

   • Movements in this plane involve flexion and extension.

   • Examples: Walking, squatting, lunging, cycling.

   • This is the most commonly used plane in daily life and exercise routines.

2. Frontal Plane (Side to Side)

   • Movements in this plane involve lateral movements.

   • Examples: Side lunges, lateral raises, side shuffling.

   • Important for balance, stability, and preventing stiffness in the hips and shoulders.

3. Transverse Plane (Rotation & Twisting)

   • Movements in this plane involve rotation.

   • Examples: Twisting your torso, swinging a golf club, doing a woodchopper exercise.

   • Essential for spinal health, athletic performance, and functional movement.

     
     

Why moving in all planes matters

Modern life tends to keep us stuck in the sagittal plane. Sitting at a desk, driving, walking, and even many common exercises primarily move us forward and backward. Over time, this lack of variety can lead to tightness, reduced mobility, and a higher risk of injury.

By intentionally incorporating movements from all three planes, we:

✅ Improve joint mobility and flexibility.

✅ Enhance core strength and stability.

✅ Reduce the risk of injury by strengthening underused muscles.

✅ Move more efficiently in everyday activities.

How to incorporate more multi-planar movement

• Daily Life: Step sideways when reaching for something, twist your torso when picking up an object, or try balancing on one foot while brushing your teeth.

• Workouts: Add side lunges, rotational core exercises, and movements that challenge stability.

• Massage & Mobility Work: Regular massage can help maintain tissue elasticity and support movement in all directions. Let’s make sure your body is ready for the way it’s meant to move!

  
  

Your body thrives on variety—so let’s move in every direction! Need help staying mobile? Massage therapy can be a great way to support your movement goals.