How to improve movement - flexibility and mobility

How to Improve Mobility through Movement in Various Planes of Motion

A Full Body Multi-Planar Mobility and Stretching Guide using Gary Gray’s 3D MAPS

Are you active and healthy but looking for new ways to improve your flexibility and mobility?  Then follow along to enhance your performance with these eight movement exercises! Join Stella Fusani Shaba, PTA as she introduces Gary Gray’s 3D Movement Analysis and Performance System. Accomplish increasing your mobility, stability, and the relationship between your body’s movement through the three planes of motion. Give yourself a chance to address any aches and pains before they negatively impact you. There is no better time to start than right now, so let’s jump in and see how you can improve your mobility and feel your best!

1. What is Gary Gray 3D MAPS?

Gary Gray 3D MAPS (Movement Analysis and Performance System) is an assessment tool using three dimensional planes of anatomy. The three planes included are coronal (frontal), sagittal (longitudinal), and transverse (axial) planes. The coronal plane separates the front and back of the body, while the sagittal separates the left and right side of the body. The third plane of motion is called the transverse plane which separates the upper and lower half of your body. 

2. Why should I perform these movements? 

This assessment is conducted to improve flexibility, mobility, and stability through all three planes. Gary Gray’s 3D MAPS is also a great way to decrease risk of injury as well as improve overall performance. These movements can be done as a warm up or cool down for a game, workout, practice, and any other form of physical activity. 

“It’s important to diversify your movements, because in life we are not linear. We move in different directions.” – Stella Fusani Shaba, PTA 

According to Stella Fusani Shaba, PTA there’s a chain reaction force that occurs when the foot hits the ground to get the joints moving up or down the chain. We want to ensure that things are moving correctly through the kinetic chain which is another reason why to incorporate multiplanar mobility and flexibility. Activities in our daily life require us to be able to move efficiently through all planes of motion. 

Here’s a video tutorial on Enhancing Motion Across Different Planes of Movement:

The exercise routine consists of a series of movements designed to improve flexibility, mobility, and strength in the upper and lower extremities as well as the total body. Each exercise consists of 10 repetitions.

Upper Extremity:

  • 3D Thoracic Spine Matrix @ Wall (10 reps)
  • UE Open Books + Windmill @ Wall (10 reps)

Lower Extremity:

  • 3D HS Stretch (10 reps)
  • 3D Calf Stretch (10 reps)
  • 3D Hip Flexor Stretch (10 reps)
  • 3D Piriformis Stretch (10 reps)
  • 3D Adductor Stretch (10 reps)

Total Body:

  • 3D MAPS with Bar (10 reps)
  • 3D MAPS without Bar (10 reps)

Note: It’s important to consult with a certified fitness professional before starting any new exercise routine to ensure proper form and technique, as well as to determine the appropriate weight and intensity for your individual fitness level.

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