“FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness. The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.”
In other words, put simply, it shows you where you may be weaker or less flexible by using a scoring system on 7 different fundamental movement patterns. Those 7 patterns are:
1) Deep Squats
2) Hurdle Steps (Done for each leg)
3) In-line Lunge (Done for each leg)
4) Active Straight-Leg Raise (Done for each leg)
5) Shoulder Mobility (Done for each shoulder)
6) Trunk Stability Push-Up
7) Rotary Stability (Done for each side)
Each movement is given a score from 0 to 3:
0 = Fails to accomplish goal and has pain
1 = Dysfunctional
2 = Functional
3 = Perfect
The deep squats are exactly what they sound like, but Don had me holding a light pole, above my head, with my arms bent 90 degrees. My heels had to stay against a 2x4 looking measuring device. He had me repeat the squat 3 different times before giving me a 3. I was off to a great start!
Next up were the hurdle steps. I kept the pole but lowered it so that it rested across my shoulders. Don stretched a rubber band, about knee high, between two poles (on that measuring device) and had me slowly step across while keeping the other foot planted. Once my foot was on the other side, I was to barely let my heel touch the ground before bringing it back to the starting position. Both side received 3s!
In-line lunges are lunges while holding onto that same pole vertically behind your back and standing on that measuring “2x4” board. The pole had to stay in contact with three specific points: The bony part of the skull on the back of my head, between my shoulder blades, and then my tailbone. Instead of lunging out and returning, Don had me start in the lunge position (one leg already out with one behind) The distance that my leg started out in the lunge position was the same as the height for the rubber bands in the hurdle steps. While keeping the pole in contact with my body, I had to lunge down until my knee touched the 2x4 and then come back to the starting point. I don’t remember, but I think one side received a 3 while the other received a 2. At this point, Don started to see some asymmetries in my movement, but said they were very minor. He was seeing it mostly on my right side.
The fourth movement was the active strait leg raise. After lying on my back, Don made some measurements originating from my hip bone. Based on those measurements, he placed the pole vertically at a specific spot next to my leg. He wanted me to raise my leg, without bending it, as far as I could. If a passed the bar with good form, I got a 3. I think I received a 3 and a 2. Again, some minor issues with my right side. At this point, Don isolated the asymmetry to my hip section.
For the shoulder mobility test, Don had me start out with my arms stretched out to my side. I took my right arm and curled it behind my neck and across my back while taking my left down and behind my lower back. The idea was to see how far I could bring them together. I was able to grab hands in this position which led Frank (who was watching) to tell us that that was the best he had seen anybody do this particular movement. Don was fairly surprised too. 3s.
The trunk stability push-up was done like a traditional push-up, but my hands where at chin level and 90 degrees out to the side. When doing a traditional push-up, your hands are typically closer to your chest. This movement cased me just enough difficulty to earn a 2.
If you get a chance, you definitely have to try this one at home. I failed the rotary stability test in the first position Don had me try. He had me get on all fours while straddling that 2x4 measuring block on the ground. He asked me to lift my left hand and left leg at the same time. Let me tell you, as soon as you even THINK about that movement, your body says, “No way, no how!” I then made a feeble attempt, only to fall over again and again. The other side didn’t work either. At this point, Don told me that only about 3% of the population can perform this task and that he’s only see one person do it (and they could only do it on one side). He then had me change up the movement so that my left hand and my right leg were raised. I slowly had to bring them together under my body and touch my elbow to my knee. I passed this time around.
Overall, I scored a 17 out of a possible 21. Ultimately, Don said that I had some very minor imbalances originating from the right side of my hip section. We then went into the guts of Frank’s studio so he could show me some stretches and exercises to help correct the imbalance. I won’t go over all of them, but one involved sitting on a lacrosse ball while rolling it around each cheek. If I found a “trigger point” (a spot where the muscle was knotted up or tight) I was to keep the ball there for 20 seconds until it released. Oh-my-word! Let me tell you this, that exercise, right there, hurts and feels so good all at the same time, I didn’t know whether to cry or smile.
After we covered the stretches, Frank wanted me to get into his endless pool so he could video tape my stroke. I was able to get in and play around a bit before he came out. I was floating around, checking myself out in the mirror at the bottom, and moving the speed up every few minutes. Finally, Frank came out, and saw what I was doing. He told me that a few more clicks up and the machine would be maxed out. So, naturally, I maxed it out. After I was done, he congratulated me and said that I was only the 2nd person to be able to do that. Don was out there watching too and he made a very keen observation. He noticed that I only breathe on my left side. I've always breathed on my left side. He indicated that it was this repeated motion that may have led to that slight asymmetry he noticed. Interesting stuff.
Notice the old IMAZ 2010 banner with my name on it on the wall. Cool stuff!
Perfect form?
The guts of the studio. The endless pool is over there on the right:
More guts:
If this link still works, it will explain the FMS in more detail while showing examples of each movement as well: http://www.advanced-fitness-concepts.com/fms.pdf
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