The inspiration for this 3D workout series comes from a patient and her physician. This patient was seeing me regularly for months with the goal of building general strength to ease chronic pain. Nearing the end of her therapy, we thought what can be better then videos to remind her of her exercise program? Before coming to physical therapy she felt sore and tired after simple daily tasks. Now she is able to participate in gym classes and outdoor activities without increase in her symptoms.
Our body moves through the 3 planes of motion - forward ( sagittal), sideways ( frontal) and rotation ( transverse). We also have 3 standing positions - squat stance, lunge stance and single leg stance. Implementing tri-planar motions in these stances will recruit more muscle fibers developing a more complete strength and mobility program.
These exercises are not only great for athletes but also the every day person to provide the most comprehensive strength and mobility program.
Exercises
1) Squats with triplane foot position
2) Triplane lunges
3) Balance with triplane foot reach
I recommend 5 to 10 repetitions of each exercise.
These exercises can be scaled up or down for any level of fitness or age. Perform a larger range of motion to make the exercise harder. Move in a small range to make the exercise easier. Hold weights to increase strength.
I included 2 traditional exercises as those are also important for a well rounded strength program.
1) Side lying leg lift
2) Bridge
I recommend 5 to 10 repetitions with a 10 second hold for each exercise.
For a variations on a tri-plane workout routine, follow me for the next 3D exercise.
No comments:
Post a Comment