Importance of Multiplanar Stretching

While I was at a mastermind, I got interview by Maria Mountain.

I know what I went through would be of benefit to you so here you go.


Rick Kaselj, MS


Hey gang, it’s Marie Mountain here from I am hooking up with my friend Rick Kaselj, we are at our top secret Mastermind in Las Vegas. Rick and I were chatting. He specializes in exercises for injuries so not exercises to make you injured but ones to help you get back on the playing field after you have been injured.

We are chatting a little bit about stretching and multiplanar stretching that we talked about sometimes here and he is the expert so I am going to have him chat with you a little bit about how that can help you reduce your risk of groin injuries for example and keep you in the game longer.

CLICK HERE to watch the YouTube video.

As Maria said, my name is Rick Kaselj and I want to chat with you about stretching. How I use stretching falls into two groups:

  1. Static Stretching – you are holding the stretch and not moving. You are getting the muscle to lengthen and relax. Oftentimes, it is something that you do after your workout, after your practice, or after your game.
  2. Dynamic Stretching – you are going through various movements and lengthening out the muscle. It something like a dynamic warm up which ends up being a dynamic stretching. it’s kind of a word that overlaps with the two.

A big thing that one needs to focus in on in is moving and being stabilized in various planes of movements. How to break that down is you have forward and back movement which is the Sagittal Plane movement. We got side to side movement so it’s like Frontal Plane movement. And we also have twisting which is Transverse Plane movement.

With hockey, you might go side to side movements when it comes to moving post to post and that ends up being frontal plane work. But a lot of times what you are doing is a combination of those planes of movement. You are moving forward, back, side to side twisting. It is important when you are doing your static stretching and when you are doing your dynamic stretching or dynamic warm up you need to think about moving in those planes of movement but then also combining those planes of movement.

Let me go through some examples.

If we want to focus on the frontal plane movement in the groin, we are going to do a side stretch, perfectly going side to side.

Side to Side Stretch

Frontal Plane Movement

But if I wanted to start incorporating various planes of movement, I would bring the leg back so now I’ve changed my groin and kind of move it in that sagittal plane front. I can add some rotation in that hip so I’ve got transverse plane and I am moving to the side.

Sagittal Plane Front with Transverse

Sagittal Plane Front with Transverse Movement

Give that a go.

Remember, stretch in a single plane of movement but also stretch a combination of planes in order to get better results.

If you are looking for  a program to help you improve you hip flexibility, then check out Fixing Tight Hip Flexors, here:

Rick Kaselj, MS.

Unlock Your Hip Flexors