The Functional Movement Screen is a series of 7 movements that require a balance of mobility and stability; Phase 1 of the Get Fit, Eat Smart Fitness solutions.
Each movement is scored from 0 to 3:
- 0 = pain during movement
- 1 = failed movement pattern
- 2 = passed but with some compensations
- 3 = passed with no compensations
Out of a total score of 21, the average scores ranges from about 13-15, depending on age and fitness level.
- A score of 1 on any screen means that movement should not be trained, but should be corrected.
- A score of 0 requires that a competent medical professional should perform an evaluation.
- An asymmetry such as a score of 1 on one side and a 2 on the other side is the most immediately important movement dysfunction to correct.
The FMS is not designed to identify the specific reason why a faulty movement patterns exists. There can be tons of possible reasons, but identifying there is a problem is the first step toward correcting it. The screen is also not a Fitness training tool, but a rating and ranking tool.
What Are The 7 Movement Patterns?
The movement screen is comprised of 3 functional movement patterns, 2 positions that test mobility, and 2 movement patterns that test core stability.
Here they are:
I can hear what you’re thinking – why the heck were these movements chosen? They look strange and unnatural, right?
The positions and movements chosen help magnify whatever weaknesses exist so that your Fitness Strategist can easily identify them. Therein lies the beauty of the screen.
What Are The Benefits Of A Functional Movement Screen?
1) Injury Prevention
The FMS may help you identify movement dysfunctions before they cause an injury.
2) Pain Identification
If you experience pain as you are completing any of the 7 movements, or 3 clearing tests, you need to get checked out by a competent medical professional. The FMS may be able to identify that something is wrong before the injury gets even worse.
3) Systematic Approach
Because the FMS uses a simple checklist with clearly defined criteria, it’s easy for a Get Fit, Eat Smart Fitness Strategist to arrive at a reliable score.
Because the FMS is a standardized screen, your Fitness Strategist can assess your progress monthly, quarterly, or annually. Re-testing can help identify improvements you’ve made, as well as any movement dysfunctions that may arise over time.
5) It’s A Corrective Exercise System
The FMS is really a comprehensive screening and corrective exercise system; not only can the FMS help identify dysfunctional movement patterns, it may help correct them as well. If you get a score of 1 on a movement pattern, your Fitness Strategist may offer other movements to help correct that pattern. In some cases, it may only take 5 minutes to improve your score from a 1 to a 2.