Functional Performance Center

Physical Therapy & Sports Therapy Experts Tempe AZ

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The Importance of Multi-Plane Movement

We live in a multi planar world! We rarely move in just one plane of motion. Yet, when we
go to the gym or train, we tend to get stuck in the same positions time and time again. Just think
about the position you squat in or lunge. Is it always with the same foot position? Always in the
same direction? This is a friendly reminder to break out of single planes and help prevent injury
by doing so.

It doesn’t have to be complicated. For example, when squatting, vary your foot position
every set. Utilize staggered stances, wide and narrow stances, toes in and out. Then, combine
these things in as many ways as you can think of. There are many options. This will help
prepare your legs for any position they might land in during functional tasks, such as walking,
hiking, or housework. When you train your body for all directions of load, you reduce the risk of
injury when you get into those positions in daily life. Below is a picture of some of the stances
mentioned earlier for you to try. Start with body weight or light weight and work up to heavier
weights or maybe start with just the first line and add more as you are able. Safety first!

This same concept can be applied with most exercises, no matter the difficulty level or
intensity. For instance, if you like to walk, try walking sideways or backwards (safely). This will
work different muscle groups and help improve balance in those directions. If you are lifting
upper extremities, try punching in direct directions, not just overhead. Remember, if you want
your body to work in multiple planes, you should train it to do just that!

Balance Exercises & Fall Prevention

by Brooke Iseler, PT, DPT

Did you know that ~37.3 million falls requiring medical attention occur each year? There are many factors that contribute to fall risk, one of which is physical health. This includes mobility, strength, and balance. All of which, can be improved with regular stretching and exercise.

One of the steps in reducing fall risk due to poor mobility, strength, and balance is performing basic lower extremity stretching and strengthening exercises. These will help to increase neuromuscular control and prevent future falls. Below are several stretches and exercises to get you started and allow you to self-assess your flexibility and balance. Safety is extremely important when performing exercises! Do not try advanced techniques until you are confident you have mastered lower level techniques!            

If you feel you are at risk of falling or have had falls in the past, you may benefit from a formal assessment of your strength and balance. Please, schedule an appointment with us if you feel you need a more personal, individualized plan!

Hamstring Stretch

Sitting or standing at edge of bed, leg straight out in front of body, lean forward until stretch is felt in back of leg, rotate leg back and forth (like a windshield wiper), do this 20 times, then switch legs and repeat, perform 2-3 times on each leg. This will actively stretch your hamstring muscles. Do not progress to standing stretch until confident balance is adequate to maintain position without falling.

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Hip Flexor Stretch

With chair pushed up to wall or counter top, put foot onto edge of chair, drive hips forward and back, keeping arms straight the whole time, repeat 20 times, switch legs and repeat, perform 2-3 times on each leg. Put your hands up on wall or on counter top for balance. Progress to hands on knee as balance improves. This will help stretch the front of the hip and improve mobility and balance in lower extremities.

Standing at edge of counter top, reach foot out to the side and tap your toe, return to starting positioning, repeat 10-20 times, then switch sides. Perform 2-3 sets on each leg. Put hands on counter top for balance when beginning exercise, progress to hands overhead as balance improves. This exercise will help strengthen your legs and improve single leg balance.

Standing at edge of counter top, reach foot across your body and tap your toe, sticking your hip out to the side as you do so, return to starting position, repeat 10-20 times, then switch sides. Perform 2-3 sets on each leg. Put hands on counter top for balance when beginning exercise, progress to hands overhead as balance improves. This exercise will help improve hip mobility, strengthen your legs, and improve single leg balance.