Functional Exercising and Planes of Motion.

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Anatomical position is the human body standing in the erect position, arms by the sides with the palms facing anterior (toward the front) feet parallel so that the toes and head face forwards. The purpose of the anatomical position is that it is a reference point from which all direction and movement of the human body is described. Sagittal Plane – exercises that move forward and backwards 1. Squats – these work the quads 2. Leg extensions/curls – these work the quads/hamstrings 3. Front dumbbell raises – these work the anterior/front deltoids Frontal plane – exercises from left to right 1. lateral raises – these target deltoids and trapezius 2. Lateral squat – these work the inner thighs 3. Side lunge – this targets the adductor muscles of the hip Transverse plane – Divides the top from bottom 1. Rotational lunges – work the obliques 2. Diagonal lunges 3. Rotational crunches 4. Hip rotations – work the hips The following outlines 10 functional exercises –the benefits, potential risks, the movements and the planes of motion involved. 1. Squat - The benefits of a squat are that is uses all the major muscles in the lower leg, thighs and hips and when performed correctly uses numerous muscles in the upper body to help protect the spine when load is rested on the supper back and/or shoulders. As it uses lots of muscle it is great as a calorie burner to help weight loss and toning, and when progressively heavier loads and greater training volumes are used it is possibly the best exercise for building strength and size in the lower body muscles. - Squats replicate a primary movement pattern that most people use variations of everyday whether its getting in and out of a chair, using the toilet, or picking items off the ground. There is a version of squats available to suit every client – whether its supported bodyweight squats for the beginner or

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