How can you use Functional Movement Screen to develop a customized exercise program?

1 What is FMS?

FMS is a tool that measures your movement quality and identifies any asymmetries or limitations that might affect your performance or increase your risk of injury. FMS consists of seven tests that cover the basic movements of the human body, such as squatting, lunging, pushing, pulling, and rotating. Each test is scored on a scale of 0 to 3, based on your ability to perform the movement correctly and without pain. A total score of 14 or higher indicates good movement quality, while a score of 11 or lower suggests a need for improvement.

2 How to perform FMS?

FMS can be performed by a certified professional or yourself, with the help of a partner and some simple equipment such as a measuring tape, dowel rod, hurdle, and 2x6 board. Detailed instructions and videos for each test can be found on the official FMS website. These seven tests include Deep Squat - where you hold a dowel rod overhead and squat as low as possible while keeping your heels on the ground and arms straight; Hurdle Step - standing on one leg and stepping over a hurdle with the other while keeping the dowel rod aligned with your spine; In-Line Lunge - holding the dowel rod behind your back and lunging forward with one leg while keeping the other leg on the board; Shoulder Mobility - reaching one arm over your shoulder and the other arm behind your back; Active Straight Leg Raise - lying on your back and lifting one leg up while keeping the other leg straight and flat on the ground; Trunk Stability Push-Up - performing a push-up from a plank position while keeping your body in a straight line and elbows tucked in; Rotary Stability - starting on hands and knees and lifting one arm and opposite leg while keeping spine stable and limbs parallel to the ground. FMS is an efficient way to assess physical abilities, inform corrective strategies, and monitor progress.

3 How to interpret FMS results?

After completing the seven tests, you will have a total score and a breakdown of each test score. You can use these results to identify your areas of strength and weakness, as well as any asymmetries or pain that might affect your movement quality. For example, if you score low on the deep squat test, it might indicate that you have poor ankle mobility, hip stability, or core strength. If you score differently on the left and right sides of the hurdle step test, it might suggest that you have a muscle imbalance or a joint restriction. If you experience pain during any of the tests, it might signal that you have an injury or inflammation that needs medical attention.

4 How to use FMS to design a customized exercise program?

Based on your FMS results, you can create a customized exercise program that addresses your specific needs and goals. The general principle is to focus on improving your weakest links and correcting any asymmetries or pain before progressing to more complex or challenging movements. You can use the FMS website or app to access a library of corrective exercises that match your FMS score and target your movement deficiencies. You can also consult a certified FMS professional or a qualified personal trainer for guidance and feedback. The key is to perform the corrective exercises regularly and consistently, and to retest your FMS score periodically to monitor your progress and adjust your program accordingly.

5 What are the benefits of FMS?

FMS can provide several benefits to enhance your functional fitness. Through FMS, you can gain insight into your movement quality and potential risk factors, as well as develop a personalized exercise program that meets your needs and goals. Additionally, FMS can help to improve your mobility, stability, and movement patterns, while reducing your chance of injury and pain. Moreover, FMS can increase your performance and efficiency in daily activities and sports.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?