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!

Movement Screen (Movement Physical Exam)

Three Dimensional Movement Analysis and Performance System (3DMAPS)

Most people are familiar with, and consult their physician for a yearly physical.  These physicals performed by physicians, PA’s, or nurse practitioners will often be preformed in the absence of the patient being sick or injured.  They will often yield results that help to direct the patient’s health and well-being.  As physical therapists, we are highly trained to perform movement screens or a “movement physical exam”.  This helps us obtain information about a patient’s functional imbalances, as well as, serve as a foundation of revealing where a patient’s successful movement patterns already exist.

The Screen

3DMAPS (Three Dimensional Movement Analysis and Performance System), established by the Gray Institute, is an innovative, effective, and comprehensive approach that enables the therapist to gain invaluable information on a patient’s ability to move or where they are most limited.  Our bodies function as a complex interaction of multiple joints, bones, and muscles moving in multiple planes of motion.  This movement screen gives the therapist the data/information needed to advise the patient on the specific body regions that need attention.  The movement screen will help show specific limitations in the hips, ankles, spine, or shoulder blades that can often lead to overuse injuries in golfers, runners, or fitness enthusiasts.  Once these successful and problem areas are identified, an individual exercise prescription will be provided.  The therapist will use this data, in conjunction with the person’s past medical history and specific goals, to provide a road map to success.  These prescribed exercises can also help prevent issues like patella tendinitis, low back pain, hip pain, Achilles tendinitis, shoulder pain/impingement, etc.

Call FPC

All three of the physical therapists here at the Functional Performance Center (FPC) are certified through the Gray Institute, in 3DMAPS.  Give us a call now to schedule your movement screen (movement physical exam).  You will benefit from this screen, even if you are not currently having any problems.