1. Position: Standing with feet shoulder width apart
    Movement: Drive hands in all three planes of motion:
    1) Sagittal Plane: Reach forward at ankle to overhead, allowing the pelvis to move forward.
    2) Frontal Plane: With hands overhead, reach side-to-side, allowing pelvis to shift from the left to right, right to left.
    3) Transverse Plane: With hands at shoulder height, rotate arms right, then left, keeping gaze forward.

    Repeat in lateral and rotational lunge (right/left)

    Duration: Repeat 1-2x on each side

    # vimeo.com/153399860 Uploaded 273 Plays 0 Comments
  2. Position: Half kneeling
    Movement: Engage left glute to drive your hips forward as you move your hands in all three planes of motion:
    1) Overhead
    2) Overhead and to the right/left
    3) Rotating right/left

    Duration: Repeat 5x in each direction on both sides

    # vimeo.com/153399859 Uploaded 294 Plays 0 Comments
  3. Position: Staggered stance with left leg in back with foot facing straight forward
    Movement: Drive your right leg in all three planes of motion:
    1) Drive hips forward
    2) Drive hips forward, then shift hips side-to-side
    3) Drive hips forward, then rotate hips to the right/left

    Duration: Repeat 10x in each direction on both sides

    # vimeo.com/153399852 Uploaded 113 Plays 0 Comments
  4. Position: Right lateral lunge with right foot externally rotated (approx. 45-degree angle)
    Movement: Drive hips forward as you move arms through all three planes of motion:
    1) Both arms extend overhead
    2) Right arm reaches overhead to the left
    3) Right arm reaches to the left at shoulder height
    4) Left arm reaches to the right at shoulder height

    Duration: Repeat 5x in each direction on both sides

    # vimeo.com/153399855 Uploaded 98 Plays 0 Comments

Three-Dimensional Stretches

Finish Line Physical Therapy Plus

Functional, dynamic stretching in all three planes of motion is a more active and specific way to loosen up your body before a workout, expedite recovery post-workout and improve flexibility and joint mobility.

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