You will pick either the deep squat, in-line lunge, or hurdle step as your FMS movement. You will work with a score of 1 for this project. Provide a 4-week progressive exercise program utilizing the 6 p’s. The goal here is to program someone to get them to achieve a better score on the chosen exercise.
For this excel sheet is the best way to design it.
Example: a score of 1 on the Trunk Stability Test 21 year old
6 P’s
Problem:
Pain:
Purpose:
Posture:
Position:
Pattern:
Plan:
client has poor control of the core on both the downward and upward portion of the test
No pain was stated by the patient
To increase core strength throughout the body and increase functionality of the core
use of the following: prone, quadraped, half-kneeling
stable positions where points of contact are spread throughtout, due to a score of 1 limited unstability postures
Progressions of positions are every 4 weeks, ensuring mastery of 1 position to the next
continual checks of planking to ensure progressions are being made.
Week 1-4
Exercise
Posture
Position
Pattern
Sets
Reps /Time
Planks on knees
prone
stable 4 points of contact
beginner
3 20s
Cat Camel
quadraped
stable 4 points of contact
beginner
3 10 reps
Bird dog
Quadraped
stable to unstable
beginner
3 5 each
Rolling
supine to prone
stable
beginner
2 3 each
Glute Bridge
supine
stable
beginner
3 10
Hydrants
quadraped
stable
beginner
3 5 each
Week 5-8
Exercise
Posture
Position
Pattern
Sets
Reps
Planks on elbows
prone
stable 4 points of contact
beginner
3 20s
Cat Camel
quadraped
stable 4 points of contact
beginner
3 10 reps
Bird dog with 1 sec hold
Quadraped
stable to unstable
beginner
3 5 each
Rolling
supine to prone
stable
beginner
2 3 each
Glute Bridge
supine
stable
beginner
3 10
Push ups elevated hands
Prone
stable
beginner
3 5 each
Week 9-12
Exercise
Posture
Position
Pattern
Sets
Reps
Exercise
Posture
Position
Pattern
Sets
Reps
Planks with arms extended
prone
stable 4 points of contact
beginner
3 20s
Cat Camel
quadraped
stable 4 points of contact
beginner
3 10 reps
Dead Bug
Supine
stable to unstable
beginner
3 5 each
Rolling
supine to prone
stable
beginner
2 3 each
Glute Bridge
supine
stable
beginner
3 10
Push ups elevated hands
Prone
stable
beginner
3 5 each
AN INTRODUCTION
TO THE FUNCTIONAL
MOVEMENT SCREEN
The Functional Movement Screen
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.
The screen is designed to place an individual in extreme positions where movement
deficits become noticeable if appropriate stability and mobility are not used. Even though
individuals are performing an activity or sport at a high level, it has been observed that
many of these same individuals are limited in fundamental movement. This leads to the
use of compensatory movements in order to achieve or maintain the level of performance
needed for the activity. The inefficient use of compensation during movement will lead to
poor biomechanics that limit gains in performance and reduces the body’s ability to remain
adaptable and durable against the risks of being involved in the activity or sport.
The 7 Movement Patterns
1. DEEP SQUAT
The Deep Squat pattern challenges total body mechanics and neuromuscular control. We use
it to test bilateral, symmetrical, functional mobility and stability of the hips, knees and ankles.
The dowel overhead requires bilateral symmetrical mobility and stability of the shoulders,
scapular region and the thoracic spine. The pelvis and core must establish stability and control
throughout the entire movement to achieve the full pattern.
2. HURDLE STEP
The hurdle step pattern is an integral part of locomotion and acceleration. This movement
challenges the body’s step and stride mechanics, while testing stability and control in a singleleg stance. The hurdle step requires bilateral mobility and stability of the hips, knees and
ankles. The test also challenges stability and control of the pelvis and core as it offers an
opportunity to observe functional symmetry.
3. INLINE LUNGE
The Inline Lunge pattern places the body in a position to simulate stresses during rotation,
deceleration and lateral movements. The inline lunge places the lower extremities in a splitstance while the upper extremities are in an opposite or reciprocal pattern. This replicates the
natural counterbalance the upper and lower extremities use to complement each other, as it
uniquely demands spine stabilization. This test also challenges hip, knee, ankle and foot mobility
and stability.
4. SHOULDER MOBILITY
The Shoulder Mobility pattern demonstrates the natural complementary rhythm of the
scapular-thoracic region, thoracic spine and rib cage during reciprocal upper-extremity shoulder
movements. This pattern also observes bilateral shoulder range of motion, combining extension,
internal rotation and adduction in one extremity, and flexion, external rotation and abduction of
the other.
5. ACTIVE STRAIGHT-LEG RAISE
The Active Straight-Leg Raise pattern not only identifies the active mobility of the flexed hip,
but looks at the core stability within the pattern, as well as the available hip extension of the
alternate hip. This is not so much a test of hip flexion on one side, as it is an appraisal of the
ability to separate the lower extremities in an unloaded position. This pattern also challenges the
ability to dissociate the lower extremities while maintaining stability in the pelvis and core.
6. TRUNK STABILITY PUSH UP
The Trunk Stability Push-Up pattern is used as a basic observation of reflex core stabilization,
and is not a test or measure of upper body strength. The goal is to initiate movement with the
upper extremities in a push up pattern without allowing movement in the spine or hips. The
movement tests the ability to stabilize the spine in the sagittal plane during the closed kinetic
chain, upper body symmetrical movement.
7. ROTARY STABILITY
The Rotary Stability pattern is complex, requiring proper neuromuscular coordination and
energy transfer through the torso. This pattern observes multi-plane pelvis, core and shoulder
girdle stability during a combined upper and lower extremity movement. The movement
demonstrates reflex stabilization and weight shifting in the transverse plane, and it represents
the coordinated efforts of mobility and stability observed in fundamental climbing patterns.
Scoring Criteria
The FMS uses a simplistic grading system. Each individual movement pattern has certain
criteria that must be accomplished in order to obtain a high score. The scoring is broken
down into four basic criteria:
3
Three is given if the individual can perform the
movement without any compensations according
to the established criteria
2
Two is given if the individual can perform the
movement but must utilize poor mechanics and
compensatory patterns to accomplish the movement
1
One is given if the individual cannot perform the
movement pattern even with compensations
0
Zero is given if the individual has pain during
any part of the movement
There are five movement patterns which require bilateral testing; this will result in two
scores for those patterns. The lowest score is recorded for the final score; however, for
assessment and data collection purposes, both scores are needed. Three tests: Shoulder
Mobility, Trunk Stability Push-Up and Rotary Stability have clearing test associated with
them that are scored as pass/fail. If a person fails this part of the test, then a 0 is given
as the overall score.
Interpreting Screen Results and Intervention
Within the FMS there is an algorithm or procedure for addressing the asymmetries and
restrictions found in the screen. The algorithm allows us to quickly identify and prioritize
deficient movement patterns. Once the priority movement pattern has been identified, this
allows for targeted intervention using corrective exercise. If an individual has no areas of
concern within a movement pattern then they would be cleared to train and load that pattern.
This provides an appropriate movement baseline for further physical capacity and performance
testing, such as the Y-Balance Test.
If an individual has pain during the screen, the individual should be referred out to a healthcare
professional for a Selective Functional Movement Assessment (SFMA). The SFMA is a total body
diagnostic system designed to provide an efficient method for systematically finding the cause
of the patient’s pain, not just the source.
When to use the FMS
Ideally the FMS would be introduced as a part of a pre-placement or pre-participation
examination to determine deficits that may be overlooked during the traditional medical and
performance evaluations. Muscle flexibility, strength imbalances or compensation due to
previous injury are all acknowledged as significant risk factors for injury. In many cases, the
FMS will pinpoint these issues that may not be identified in other standard evaluations. The
functional movement screen will identify functional deficits related to proprioceptive, mobility
and stability limitations. If these risk factors can be identified and addressed using the FMS,
then decreases in injuries and improved performance should follow.
The FMS can also be used to re-screen for feedback every 4-6 weeks or when an improvement
is seen in the priority movement pattern. Re-screening provides feedback into the effectiveness
of the current program design and provides insight on how and when to move to higher level
progressions or a new priority movement pattern.
TO LEARN MORE ABOUT
FMS VISIT US AT
www.FunctionalMovement.com
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