Are you strengthening and reinforcing your dysfunctional self ?
Own the movement before you exercise
Partial patterns of movement, total muscle isolation result in muscle growth but also movement pattern atrophy.
Modern equipment technology actually strengthens limitations and reinforces poor movement. Weights are not the problem, programming is just not complete. Training partial patterns reinforce partial patterns, weights reinforce everything that is put under them.
The gym equipment industry offers us another solution if a person couldn’t squat but still wanted to train leg muscle development they were there to help with the Leg press, leg extension, and leg curl machine. With these machines we can work the leg musculature without ever performing the functional patterns these muscles support. This is a big problem because the prime movers still get exercised while the stabilisers lag behind. The stabilisers don’t have to work in a natural manner in a partial pattern, during isolation exercises and on most weight machines.
What is the Functional Movement Screen (FMS)?
The Functional Movement Screen is a product of an exercise philosophy known as the Functional Movement Systems. This system is based on sound science, years of innovation, and current research. In its simplest form, the FMS is a ranking and grading assessment system without judgment, which readily identifies functional limitations and asymmetries that may hinder functional training and physical conditioning. Furthermore, it can help identify compensatory movement patterns that are indicative of increased risk of injury.
The FMS generates the Functional Movement Screen Score, which is then used to target problems and track progress. The scoring system is directly linked to a database of corrective exercises most beneficial to the individual to help restore mechanically sound movement patterns. It is a logical path to exercise choices and program design, which is communicable between the client, exercise professional and physician. The FMS looks objectively at quality of movement, and it is extremely reliable and reproducible.
The Test and Scoring Heirarchy
The FMS test itself is a seven movement screen accompanied by three clearing tests that requires a balance of mobility and stability. These are the: Deep Squat Movement Pattern; Hurdle Step Movement Pattern; Inline Lunge Movement Pattern; Shoulder Mobility Movement Pattern; Active Straight – Leg Raise Movement Pattern; Trunk Stability Push – Up Movement Pattern; Rotary Stability Movement Pattern. These movement patterns provide observable performance of basic loco motor, manipulative and stabilising movements by placing the individual in positions where weaknesses, imbalances, asymmetries and limitations become noticeable when appropriate mobility and motor control is not used.
There are three basic outcomes here, which are:
1. You will have an acceptable screen by which it is safe to proceed with full activities.
2. You may have a screen that is unacceptable, but you simply may require a corrective exercise strategy before advancing exercise and performance goals.
3. You may exhibit pain with movement, either in the screen or in one of the clearing tests, which will require referral to an appropriate health care provider.
The FMS is designed for all healthy, active and inactive people, and it is used for those who do not present with pain or injury.
SFMA is the equilivent for people with pain and injury
Both Available At Myotherapy and Massage
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For further reading:
Cook, G. 2003. Athletic Body in Balance. United States of America: Human Kinetics.
Cook, G., Burton, L., Kiesel, K., Rose, G., Bryant, M. F. 2010. Movement. CA, United States of America: On Target Publications.
Iardella, S. Exposing the Importance of the Functional Movement Screen (FMS)
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