The Functional Movement Screen (FMS)
I put all of my training clients through the Functional Movement Screen, or FMS. But what the heck is it?
Simply put: it's movement assessment, a series of movements I have you perform so I can observe your movement patterns.
The FMS is designed to show asymmetries (one side moving differently than the other), which is one of the biggest precursors to injury.
It also shows me whether something is doing its job, or recruiting something else to do its job for it. Remember what I said about low back and knee pain usually being a symptom of hip dysfunction?
So who should get a Functional Movement Screen? Pretty much everyone! Here are just a few examples:
1) People starting a new exercise program: The FMS sets the perfect base line for designing your program. It exposes any weak links that may require corrective exercise to fix. Ignoring those weak links can be devastating, but addressing them head-on means moving better and getting stronger and, most important, being SAFE while doing so!
2) Athletes: The FMS was originally designed for use in professional athletes, and it works for the full spectrum of athletes: from hobbyist, to students, to amateur, to professional. Even if those aforementioned weak links don't lead to injury, leaving them unaddressed can KILL athletic performance. Part of the fun of being an athlete is competing, whether against yourself or others, and that means optimizing performance!
Additionally, many sports lend themselves to creating asymmetries! Always throwing with one arm, swinging a bat or racket with a dominate arm, or starting a run off the same leg can create imbalances. Addressing those imbalances before they become detrimental is essential to not only becoming a better athlete, but making sure you can compete for years to come.
3) Anyone who has suffered an injury or other traumatic* physical event: The body is a REALLY cool system of systems. One thing the body does not like it pain, and who can blame it? In order to avoid pain, the body can change the way it moves (think of limping with a twisted ankle) and actually end up rewriting its own movement patterns. It's a pretty cool survival feature, but here's the downside: after the injury heals, the body doesn't revert back to its original movement patterns without help from specific training.
Have you ever had an injury that healed but just isn't quite "right?" The sprained ankle that always seems weak, the knee that buckles or twists, the shoulder that doesn't move as well as it should? The corrective exercises that go along with the FMS can often help get these issues back to where they should be.
*"Traumatic physical events" means anything BIG: car accidents, falls, even childbirth!
4) Anyone with low back, knee, or neck/shoulder issues: There are victims and there are culprits when it comes to painful movement patterns. These specific issues, in my experience, are hardly ever the victim AND the culprit.
Here's an example: Do your neck and shoulders ache? They are the victim. You can do all the neck and shoulder exercises you want and not find relief if they are not also the culprit. A common culprit I see with neck pain (and one I suffered form myself!) is the core not working properly. The core is supposed to provide stability and when it doesn't, the body seeks stability from other places: like the neck and shoulders. The neck and shoulders aren't designed to do that, hence the aches and pains!
Now how the heck would you know to try core activation exercises to help your neck/shoulder pain? With the FMS!
5) Seniors: As a trainer, I strive to teach quality movement that keeps you active for a long time. Who knows the importance of that better than seniors? As we age, posture and balance become increasingly important to not only staying active, but staying safe! For those concerned that they would not be able to complete all the movements of the FMS due to physical limitations, don't worry! With some modifications, the FMS can still be used!
6) Active people who want to stay active: Maybe you don't consider yourself an athlete. Maybe you just like to workout enough to stay healthy, or you work a physical job where you're on your feet all day, or you want to be able to pick up your kids without pain, or to work in the garden without worrying about the toll it will take. That's great! A healthy life is an active one! Having hobbies and interests that inspire your mind and get you moving are essential. So you can imagine how damaging, physically and mentally, an injury or pain can be, especially when it interferes with your daily activities.
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The FMS is an awesome tool to tell you how well you're moving. There may be red flags that need to be addressed, or things that should be monitored, or maybe you'll get the green light keep on doing what you're doing!
When it comes to movement, quality is essential. Ignorance is most certainly NOT bliss, especially when it can lead to injuries and pain. Knowing how well you move puts the power in your hands to change anything that needs to be changed and improve your performance, whether it's your sport or your daily activities!
To find a certified Functional Movement Screen Pro, you can go to the search function on their website. If you're unsure of whether an FMS is appropriate for you, feel free to visit my site and contact me and we can discuss your situation!
Of course, if you're in the Eureka area and would like to get screen, get in contact with me and we'll get you set!
