functional movement screen pdf

Functional Movement Screen (FMS)

The Functional Movement Screen (FMS) is a screening tool used to evaluate seven fundamental movement patterns in individuals with no current pain complaint or musculoskeletal injury․ The FMS is not intended to diagnose orthopedic problems but rather to demonstrate opportunities for improved movement in individuals․

Introduction

The Functional Movement Screen (FMS) is a movement assessment tool designed to identify limitations and asymmetries in fundamental movement patterns․ Developed by Gray Cook, Lee Burton, and Keith Fields, the FMS is a simple yet effective method to evaluate an individual’s ability to perform basic movements efficiently and safely․ This system is based on the premise that movement dysfunction can lead to pain, injury, and decreased performance․ By identifying these movement limitations early on, the FMS aims to help individuals improve their overall movement quality, reduce injury risk, and enhance their athletic potential․ The FMS is widely used by physical therapists, athletic trainers, coaches, and personal trainers to assess individuals of all ages and fitness levels․

Purpose of the FMS

The primary purpose of the FMS is to identify movement limitations and asymmetries that may predispose individuals to injury․ It aims to assess the quality of movement rather than just the quantity․ The FMS serves as a valuable tool for identifying individuals who may be at risk for injury due to poor movement patterns․ By pinpointing these weaknesses, the FMS helps practitioners design targeted interventions and corrective exercises to improve movement efficiency, reduce injury risk, and enhance performance․ The FMS is not meant to diagnose specific conditions but rather to provide a comprehensive overview of an individual’s movement capabilities․ The results of the FMS can be used to inform training programs, rehabilitation protocols, and injury prevention strategies․

Components of the FMS

The FMS consists of seven fundamental movement patterns, each designed to assess a specific aspect of mobility and stability․ These movements are⁚

• Deep Squat⁚ Assesses lower extremity mobility, stability, and balance․
• Hurdle Step⁚ Evaluates hip mobility, ankle flexibility, and coordination․
• Inline Lunge⁚ Tests hip and ankle mobility, core stability, and balance․
• Shoulder Mobility⁚ Measures shoulder range of motion and scapular control․
• Active Straight-Leg Raise⁚ Assesses hamstring flexibility, hip extension, and core stability․
• Trunk Stability Push-Up⁚ Evaluates core strength, stability, and shoulder girdle control․
• Rotary Stability⁚ Tests trunk rotation, core control, and balance․

Deep Squat

The Deep Squat is the first movement assessed in the FMS and evaluates the individual’s ability to perform a full squat with proper form․ The test involves standing with feet shoulder-width apart, toes pointing slightly outward, and then lowering the body down as if sitting in a chair․ The goal is to achieve a position where the thighs are parallel to the ground or lower, with the knees tracking in line with the toes․ Proper form includes maintaining a neutral spine, with the back straight and not rounded, and keeping the chest up and the head facing forward․ The Deep Squat assesses lower extremity mobility, stability, and balance, highlighting any limitations in hip, ankle, or knee flexibility, as well as any imbalances between the right and left sides of the body․

Hurdle Step

The Hurdle Step is the second test in the FMS and assesses the individual’s ability to step over an obstacle with proper form and coordination․ The test involves standing with feet hip-width apart, then stepping over a 12-inch high hurdle with one leg, followed by stepping over with the other leg․ Proper form includes maintaining a neutral spine, with the back straight and not rounded, keeping the chest up and the head facing forward․ The Hurdle Step evaluates the individual’s ability to control their body in a dynamic movement, assessing hip, ankle, and knee mobility, as well as balance and coordination․ It helps identify any limitations in the individual’s ability to step over obstacles, which is a common movement in everyday activities․

Inline Lunge

The Inline Lunge is the third test in the FMS, designed to assess the individual’s ability to control their body during a single-leg movement while maintaining proper form and balance․ It involves standing with feet shoulder-width apart, then stepping forward with one leg, keeping the back leg straight and the front knee aligned with the toes․ Proper form includes maintaining a neutral spine, with the back straight and not rounded, keeping the chest up and the head facing forward․ The Inline Lunge evaluates the individual’s ability to control their body in a unilateral movement, assessing hip, ankle, and knee mobility, as well as balance and coordination․ It helps identify any limitations in the individual’s ability to perform a lunge, a common movement in everyday activities, such as walking, running, and climbing stairs․

Shoulder Mobility

The Shoulder Mobility test, the fourth assessment in the FMS, evaluates the individual’s range of motion and control in their shoulder joint․ It involves standing with feet shoulder-width apart, then reaching one arm overhead and placing the hand on the opposite shoulder blade․ The other arm hangs naturally by the side․ The individual is then instructed to rotate their torso away from the raised arm, while maintaining a neutral spine and keeping the raised arm in contact with the shoulder blade․ The test measures the individual’s ability to rotate their torso while maintaining shoulder stability, assessing their upper body mobility and control․ A score of 3 indicates full mobility and control, while lower scores suggest limitations in range of motion or control, potentially indicating an increased risk of shoulder injuries․ This test provides valuable insights into the individual’s overall shoulder health and function, aiding in identifying potential areas for improvement and injury prevention․

Active Straight-Leg Raise

The Active Straight-Leg Raise (ASLR), the fifth test in the FMS, assesses the individual’s ability to maintain a neutral spine and hip extension while raising one leg․ It involves lying supine with knees bent and feet flat on the floor․ The individual is then instructed to raise one leg straight up towards the ceiling while keeping the other leg flat on the floor and maintaining a neutral spine․ The test measures the individual’s ability to control hip extension and lumbar stability, highlighting potential weaknesses in the core musculature․ A score of 3 indicates full range of motion and control, while lower scores suggest limitations in hip extension, lumbar stability, or both․ This test is particularly important for athletes involved in activities requiring strong core engagement and hip extension, as it can identify potential risk factors for lower back injuries and hamstring strains․

Trunk Stability Push-Up

The Trunk Stability Push-Up (TSPU), the sixth test in the FMS, evaluates the individual’s ability to stabilize their trunk while performing a push-up․ This test requires the individual to assume a push-up position with hands shoulder-width apart and fingers pointing forward․ The individual then lowers their chest towards the floor while maintaining a straight line from head to heels․ The test assesses the ability to maintain a stable core, activate the core musculature, and control shoulder and scapular movement․ A score of 3 indicates a full range of motion with proper form, while lower scores suggest limitations in core stability, shoulder mobility, or both․ This test is particularly important for athletes involved in activities requiring upper body strength and stability, as it can identify potential risk factors for shoulder injuries and back pain․

Rotary Stability

The Rotary Stability (RS) test, the seventh and final test in the FMS, assesses an individual’s ability to control rotational movement while maintaining stability․ This test requires the individual to assume a prone position with their arms extended at shoulder height and their feet together․ The individual then rotates their torso to one side while maintaining a straight line from head to heels․ This test evaluates the ability to activate the core muscles, control the movement of the spine and pelvis, and maintain a stable shoulder girdle․ A score of 3 indicates a full range of motion with proper form, while lower scores suggest limitations in core stability, hip mobility, or both; This test is particularly important for athletes involved in sports requiring rotational movements, such as baseball, golf, and tennis, as it can identify potential risk factors for back injuries and shoulder instability․

Scoring System

The FMS uses a standardized scoring system to evaluate each movement pattern․ Each test is scored on a scale of 0 to 3, with 3 being the highest score and indicating optimal movement quality․ A score of 0 indicates a complete inability to perform the movement, while a score of 1 indicates a significant limitation or pain․ A score of 2 signifies a moderate limitation or pain, and a score of 3 indicates a full range of motion with proper form․ The scoring system is based on specific criteria for each movement pattern, including range of motion, symmetry, and pain․ For example, in the Deep Squat test, a score of 3 requires the individual to achieve a full squat with their hips below their knees, maintain a neutral spine, and demonstrate symmetrical movement․ The scoring system allows for a consistent and objective assessment of movement patterns across individuals, providing valuable information for identifying potential movement limitations and developing targeted corrective exercises․

Interpreting Results

Interpreting FMS results involves analyzing the individual’s scores across all seven movement patterns․ A score of 3 on all tests indicates optimal movement quality and a low risk of injury․ However, scores of 2 or 1 on specific tests suggest potential movement limitations or asymmetries that may increase injury risk․ For instance, a low score on the Shoulder Mobility test might indicate limited shoulder range of motion, which could increase the risk of shoulder injuries during overhead activities․ The FMS also emphasizes the importance of identifying movement patterns that are significantly different between the left and right sides of the body․ This asymmetry can indicate a potential imbalance in strength, flexibility, or coordination, which can also increase the risk of injury․ Understanding the specific limitations revealed by the FMS allows for the development of targeted corrective exercises to improve movement quality, reduce injury risk, and enhance overall performance․

Corrective Exercises

Corrective exercises are an essential part of the FMS process, designed to address specific movement limitations identified during the screening․ These exercises focus on improving mobility, stability, and neuromuscular control, ultimately enhancing overall movement quality․ Corrective exercises are tailored to each individual’s needs, based on their specific FMS score and observed movement patterns․ For example, if a client scores low on the Deep Squat test due to limited ankle dorsiflexion, corrective exercises might target improving ankle mobility․ Similarly, if the Hurdle Step test reveals a lack of hip mobility, exercises focusing on hip flexor stretching and hip extension strengthening would be recommended․ The goal of corrective exercises is not only to improve movement efficiency but also to reduce the risk of future injuries by addressing underlying movement limitations․

Benefits of the FMS

The FMS offers numerous benefits for individuals seeking to improve their movement quality, reduce injury risk, and enhance performance․ One of the primary benefits is the identification of movement limitations and asymmetries, providing valuable insights into potential injury risks․ By addressing these limitations through corrective exercises, the FMS can help individuals achieve better movement efficiency, reduce pain, and improve overall functional capacity․ Furthermore, the FMS can be utilized as a valuable tool for coaches and trainers, enabling them to develop targeted training programs that address individual needs and optimize performance․ The FMS is also highly adaptable and can be applied to various populations, including athletes, active individuals, and those seeking to improve their overall well-being․

Limitations of the FMS

While the FMS provides valuable insights into movement quality, it’s crucial to acknowledge its limitations․ One limitation is that it’s a static assessment, meaning it doesn’t capture the dynamic aspects of movement․ Therefore, it may not fully reflect an individual’s ability to perform complex movements during activities․ Additionally, the FMS relies heavily on the skill and experience of the assessor, and inconsistent scoring can occur․ It’s essential for assessors to be properly trained and certified to ensure accurate and reliable results․ The FMS also doesn’t address the underlying causes of movement limitations, focusing solely on the observable movement patterns․ Further investigation may be necessary to identify specific contributing factors, such as muscle imbalances or joint restrictions․ Finally, it’s important to remember that the FMS is a screening tool and not a diagnostic tool․ If any concerns arise regarding pain or injury, it’s essential to consult with a healthcare professional for proper diagnosis and treatment․

The Functional Movement Screen (FMS) serves as a valuable tool for identifying movement limitations and asymmetries in individuals․ By assessing fundamental movement patterns, it can help practitioners identify potential injury risks and develop targeted interventions․ The FMS’s simplicity and ease of use make it a practical screening tool for a wide range of populations, including athletes, fitness enthusiasts, and individuals seeking to improve their overall movement quality․ However, it’s crucial to remember that the FMS is a screening tool and should be used in conjunction with other assessments and clinical judgment․ By incorporating the FMS into a comprehensive evaluation, practitioners can gain a more holistic understanding of an individual’s movement capabilities and develop effective strategies for optimizing performance and reducing injury risk․

References

Cook, G․, Burton, L․, & Fields, K․ (2010)․ Functional movement screen⁚ A practical guide to movement assessment and corrective exercise; On Target Publications․

Grigorev, P․ A․ (2020)․ Functional movement screen⁚ A tool for injury prevention and performance enhancement․ Human Sport Medicine, 20(1), 114-122․

Functional Movement Screen․ (n․d․)․ Retrieved from https://www․functionalmovement․com/

Functional Movement Screen ‒ PDF․ (n․d․)․ Retrieved from https://cdn․lifehacker․ru/wp-content/uploads/2017/02/46896․oeur1l6gnp_1487067664․pdf

Functional Movement Screen․ (n․d․)․ Retrieved from https://www․researchgate․net/publication/343811935_Functional_Movement_Screen_manual_pdf

Functional Movement Screen․ (n․d․)․ Retrieved from https://www․iuhealth․org/find-care/services/sports-medicine/functional-movement-screen