Functional Movement Screening
What is Functional Movement Screening?
The Functional Movement Screen (FMS) identifies which of your movement patterns need to be improved in order to protect you from injury, and allow you to reach your full potential.
During the screening, you will be asked to complete a series of seven specific movements. These movements are probably not ones you do every day. Instead, they are designed to challenge you in such a way that we can identify movement abnormalities, weaknesses, instabilities and rigidity that negatively affect your movements.
Based on your score, specific exercises will be assigned to address your movement deficiencies.
Already performing an activity or sport at a high level?
Even if you’re already performing at a high-level, it’s still almost guaranteed that you have faulty movement patterns. In order to achieve and maintain your high-level performance, your body has developed compensatory movement patterns. Over time, those abnormal movement patterns, lead to poor biomechanics, limit gains in performance and reduce the body’s ability to remain adaptable and durable.
Adaptability and durability are your best protection against injury.
What are the 7 Movements?
- Deep Squat
- Hurdle Step
- Inline Lunge
- Shoulder Mobility
- Active Straight-Leg Raise
- Trunk Stability Push Up
- Rotary Stability
How is it scored?
0 – If there is pain with movement.
1 – If the pattern cannot be performed with or without compensations.
2 – If the pattern can be completed, but only with compensations.
3 – The movement is completed perfectly with no compensatory movements.
The vast majority of people score 1s and 2s. The goal is to have a combined total score of at least 14 with no 0s.
The Deep Squat tests total body mechanics and neuromuscular control. We use it to examine mobility and stability of the hips, knees and ankles. Adding the dowel held overhead extends mobility and stability requirements to the shoulders, scapular region and the thoracic spine. In order to successfully complete the deep squat, the pelvis and core must be and stay stable and controlled throughout the entire movement.
The Hurdle Step tests the movements that affect your ability to accelerate and move. We use it to examine step and stride mechanics, along with stability and control while standing on one leg. The hurdle step requires side-to-side mobility and stability of the hips, knees and ankles as well as pelvic and core stability and control. Both sides are tested and scored independently.
The Inline Lunge simulates the stresses placed on the body during rotation, deceleration and lateral movements. The lower extremities move in a split-stance while the upper extremities move in the opposite direction. With the spine stabilized, hip, knee, ankle, and foot mobility and stability are challenged. Both sides are tested and scored independently.
Shoulder Mobility tests bilateral shoulder range of motion, combining extension and internal rotation in one shoulder, and flexion and external rotation of the other. Both sides are tested and scored independently.
Active Straight-Leg Raise:
The Active Straight-Leg Raise not only examines the mobility of the flexed hip, but also looks at pelvic and core stability during the movement, along with flexibility of the alternate hip. This is not so much a test of hip flexibility as it is an assessment of how well a person can move their legs independently in a non-weight-bearing position. Both sides are tested and scored independently.
Trunk Stability Push Up:
The Trunk Stability Push-Up is used to examine core stabilization, and is not a test of upper body strength. The goal is to initiate movement with the upper extremities in a push-up pattern without moving the spine or hips. This movement tests the ability to stabilize the spine as well as the ability to symmetrically move the upper body.
The Rotary Stability pattern is the most complex and difficult movement to complete. It requires excellent balance and strength through the torso. This movement examines pelvis, core and shoulder stability during a combined upper and lower extremity movement. The movement demonstrates reflex stabilization and weight shifting with simultaneous movements above and below the head. Not sure when you do this in real life? These are the muscles you move when climbing.