How to Use Plane Joints

The wrist is an example of a plane joint in the human body.

In orthopedic terms, a plane joint is a type of joint in a mammalian body in which movement is achieved at the point of contact of the articulating bones. Unlike other joints in the body, however, a plane joint is one that offers only gliding motion of the bones which constitute it, movement across an imaginary "plane" formed by the flat or nearly flat surfaces of the bones. The plane joints of the body, such as the wrists and the ankles, can be kept strong and flexible with regular targeted exercise.

Instructions

1. Rest your arm on a table and hang your hand off of its edge. Bend your wrist downward until you feel a stretch. Hold your hand in that position for 5 seconds, and then return it to its starting position. Repeat the stretch a second time, bending it upward instead of downward.

2. Continue to hang your hand off the edge of the table. Slowly bend your wrist to the side, pointing your fingers to an angle along the x-axis of your arm. Hold your hand in the stretched position for 5 seconds and return it to its starting position. Repeat the stretch, bending the wrist to the other side.

3. Stand straight up against the wall with your feet shoulder width apart. Brace your hands against the wall for balance and rise up on your toes, lifting heels as high into the air as you can get them. Hold the position for 5 seconds and then return to your starting position.

4. Repeat the stretches in Steps 1 through 3 as often as you feel it is necessary. The exercises may not seem like they are exerting much of a strain, but over time, they help your plane joints to retain their strength and flexibility.

References

• "Guide to the Human Body"; Richard Walker; 2004
• Total Orthopaedic Care; Physical Therapy: Hand/Wrist Exercises; July 2010
• Total Orthopaedic Care; Physical Therapy: Ankle/Foot Exercises; July 2010