It’s important to use your body in all functional planes of movement (forward, backward, and side to side). Popular forms of exercise like running, biking, and swimming primarily happen in the sagittal (forward/backward) plane and ignore the transverse and coronal (side to side) planes. It’s important to be strong in all planes to do functional activities, like loading groceries into your car. If you are only strong in one plane, your body will be out of balance, making you more prone to overuse injuries. The good news is that just doing some specific training in the planes you are avoiding can help avoid injury. Here are some exercises for improving coronal plane stability, which will help decrease strain on your hip, knee, and back.
Lie on your back with your knees bent and your feet flat on the ground. Place a small medicine ball between your knees. Your back should remain flat throughout the exercise.
Contract your pelvic floor muscles, or kegel muscles, and squeeze the ball, holding for five seconds.
Raise your hips off the table or ground by pushing up through your heels.
Your butt should no longer be on the table or ground. Hold for five seconds and repeat.
Lay on your right side with your right hip and your right knee each at a 90-degree angle and your left leg directly above your right leg. (Repeat the whole series below on your left side.)
Position One: Keep your left foot flexed (toes toward you) and lift your left leg up toward the ceiling, keeping the arch of your foot parallel to the ground. To maintain proper posture, make sure your left hip is stacked directly on top of your right one. Avoid rolling backward. Repeat 10 reps.
Position Two: Keep your left foot pointed (toes away from you) and lift your left leg up toward the ceiling, keeping the arch of your foot parallel to the ground.
Position Three: Keep your left foot flexed (toes toward you) and rotate your leg so that your toes turn toward the ground on a count of two. Return back to the starting position. Repeat 10 reps.
Single-Leg Romanian Deadlift
Stand with your weight all on one leg, slack in the knee, weight through the heel.
As you kick the opposite leg behind you, simultaneously bring your chest toward the ground (like a see-saw). Hold and repeat.
Do not rotate hips. Keep back flat. No arching and no rounding.
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