Myofascial Activation: Sagittal, Frontal and Transverse Segments
Myofascial activation is a powerful practice for preparing the body for movement, but for it to be truly effective, it's important to work all planes of movement: sagittal, frontal, and transverse.
In this article, we explain how you can apply myofascial activation in a more comprehensive and functional way, considering the different segments of human movement.
What are the Sagittal, Frontal and Transverse Planes?
Before we talk about myofascial activation in each plane, it is important to understand what they are:
- Sagittal Plane: Divides the body into left and right sides. Typical movements: flexion and extension (e.g., squats and front raises).
- Frontal Plane: Divides the body into front and back. Typical movements: abduction and adduction (e.g., lateral arm raises and lateral movements).
- Transverse Plane: Divides the body into upper and lower parts. Typical movements: rotations (e.g., trunk rotations).
Working on all three planes ensures more complete preparation and prevents muscular imbalances.
The Importance of Myofascial Activation in All Planes
By performing myofascial activation based on only one plane (e.g., only flexion and extension movements), you run the risk of not adequately preparing your body for more complex and dynamic movements. By integrating all three planes:
- Improves overall mobility.
- Reduce the risk of injuries in multi-dimensional activities (such as sports, running, dancing).
- Optimizes muscle efficiency and coordination.
- Promotes better postural alignment.
How to Perform Myofascial Activation on Different Planes
Here are some practical activation ideas for each plan:
🔸 Sagittal Plane (Flexion and Extension)
- Foam Roller on the Hamstrings (Back of the Thigh)
- Dynamic stretching of arms and legs towards the floor and ceiling
- Pressure with a massage ball on the soles of the feet (to prepare the posterior chain)
🔸 Frontal Plane (Abduction and Adduction)
- Foam Roller on the Adductors (Inner Thigh)
- Dynamic stretching with lateral displacement (side lunges)
- Pressure with a massage ball on the sides of the buttocks
🔸 Transverse Plane (Rotations)
- Myofascial release on the obliques (sides of the trunk) with a roller or ball
- Trunk rotation stretches (lying or standing)
- Shoulder mobilization in external and internal rotation
Suggested Complete Myofascial Activation Sequence
| Phase | Technique | Movement Plan | Duration |
|---|---|---|---|
| 1 | Foam Roller for Calves and Hamstrings | Sagittal | 1 min |
| 2 | Massage ball for adductors | Front | 1 min |
| 3 | Foam Roller on the iliotibial band | Front | 1 min |
| 4 | Oblique massage ball | Transverse | 1 min |
| 5 | Multidimensional dynamic stretches (flexion, rotation and lateral) | All | 2 min |
Tips for Effective Myofascial Activation
- Breathe in a controlled manner during exercises.
- Look for smooth, controlled movements, without rushing.
- Pay extra attention to areas of greatest tension or discomfort.
- Be consistent: integrate myofascial activation into your workout warm-up.
Conclusion
Integrating myofascial activation in the sagittal, frontal, and transverse segments is a smart approach to preparing the body completely. You'll feel looser, stronger, and ready to take on any physical challenge—whether it's an intense workout or simple everyday movement.
Remember: a prepared body is a protected body. Invest a few minutes in your activation and maximize your results!
