In a typical gym session, most people are training in only two – four planes of motion. Up, Down, forwards, and backward. For example, Squat, Pull up, Forward lunge, and reverse lunge Training in this fashion lacks many dimensions and strengthens particular muscle groups but simultaneously neglects other muscle groups. In order to avoid injury, we must train the body as a unit in many different planes of motion. Over dominant muscle groups and a lack of flexibility will catch up with any athlete eventually and it’s only a matter of time before injury occurs. Internal and external rotation of the shoulders is essential. This can be done with resistance bands, light weights, or cables. Banded monster walks and side-to-side plank walks are a great place to start for side-to-side movement patterns. Thoracic spinal flexibility can be gained by exercises like the cat-cow yoga pose or the more advanced bridge pose (Only for advanced athletes) Over time some muscles may get stuck in a contracted position and will need to be released by a physiotherapist using trigger points. If this is happening in many muscles over time it can drain an athlete to the point of exhaustion. Be kind to yourself and pay attention to recovery 🙂 Examples of nonlinear planes of motion
- Side to side planks
- Monster walks
- Wall Climbing
- Yoga Poses Involving Twisting or Turning
- Combat sports
- Team sports
