Functional Movement Screening (FMS) is a series of physical tests which determine:
- The range of movement around your joints.
- The strength of your various muscle groups.
- The degree of flexibility of your muscles.
- Your level of co-ordination.
- Your balance.
- Your risk of Injury due to weakness or poor biomechanics.
The test is comprised of six fundamental movement patterns that require strength, balance and coordination. The tests are designed to highlight any weaknesses or imbalance that you might have, and to highlight possible risk of injury. If you continue to perform movements incorrectly due to weakness or muscle imbalance you will reinforce poor movement patterns and overload weaker muscle groups increasing your risk of injury.
Test 1: Deep Squat
The deep squat tests your total body mechanics, strength, mobility and the coordination of your ankles, knees, hips, thoracic spine and shoulders.
Test 2: Hurdle Step
This is designed to test your stepping ability, stride mechanics, strength, proprioceptive system and control in a single stance. It tests the coordination between your free moving leg and the stability of your static leg. The muscles in the pelvis and core must be strong enough to control the movement.
Test 3: In Line Lunge
The wide stance and narrow base highlights your mobility and stability with lunging patterns. It focuses on your hip, knee, ankle, foot mobility and stability as it tests functional symmetry between various muscles groups and joints. With your body in the position of the in line lunge it simulates deceleration, lateral movements and rotation which your body would be subjected to in most sports. Using a narrow base requires stability and dynamic control of the pelvis and core.
Test 4: Shoulder Mobility
This test assesses shoulder abduction, internal rotation, external rotation and symmetry between both shoulders. Good shoulder, thoracic spine and scapula mobility is required to perform this test.
Test 5: Active Straight Leg Raise
The active straight leg raise assesses the flexibility of the hamstring, gastrochnemius and soleus on the vertical leg and the hip flexor on the opposite leg. It also tests the mobility in both hips.
Test 6: Trunk Stability Push Up
The trunk stability push up tests the body’s ability to control the spine and pelvis while performing a compound upper body exercise. It assesses the body’s ability to perform a functional movement while engaging the core muscles and preventing an anterior tilt of the pelvis. A straight line from head to toe must be maintained at all times during the test.