How can you integrate SFMA into a functional training program?

1 What is SFMA?

SFMA is a comprehensive assessment tool that evaluates your movement patterns across seven categories: cervical spine, upper extremity, multi-segmental flexion, multi-segmental extension, multi-segmental rotation, single-leg stance, and overhead deep squat. For each category, you are scored as functional or dysfunctional, and as painful or non-painful. Based on your scores, you can determine which areas need more attention and which exercises are appropriate for you.

2 How to use SFMA in your program?

The first step is to perform the SFMA assessment with a certified professional who can guide you through the process and interpret the results. The assessment will reveal your movement strengths and weaknesses, and help you set realistic and specific goals for your functional training program. The second step is to follow the SFMA corrective exercise algorithm, which consists of four phases: reset, reinforce, reload, and retest. Each phase has a different purpose and focus, and you should progress through them gradually and systematically.

3 What are the benefits of SFMA?

Integrating SFMA into your functional training program can have numerous advantages for your health and performance. By identifying and addressing the underlying causes of movement problems, you can improve your mobility, stability, and coordination. Additionally, you can reduce the risk of injuries by correcting faulty movement patterns and compensations. Furthermore, optimizing your movement quality and range of motion can enhance your efficiency in exercises. Finally, following a personalized and progressive exercise plan can help you reach your functional training goals faster and easier.

4 What are some examples of SFMA exercises?

The exercises you will do in your SFMA program vary depending on your assessment results and goals, but generally, you can apply the SFMA principles to your functional training exercises in four ways. The first is resetting, which involves restoring normal movement patterns and reducing pain. Techniques such as breathing exercises, self-myofascial release, joint mobilizations, and neurodynamic movements can help with this. Reinforcing the new movement patterns and increasing stability comes next; you can use exercises such as isometric holds, eccentric contractions, and dynamic stability drills for this. Reloading the new movement patterns and building strength is the third step; resistance bands, kettlebells, dumbbells, and bodyweight movements are all useful here. Lastly, retesting the movement patterns and measuring your progress is important; repeating the SFMA assessment or using functional tests such as the Functional Movement Screen, the Y Balance Test, or the Star Excursion Balance Test can help with this.

5 How to get started with SFMA?

If you are interested in integrating SFMA into your functional training program, the best way to get started is to find a certified SFMA practitioner who can perform the assessment and design a customized exercise plan for you. You can search for a SFMA practitioner near you on the official website of Functional Movement Systems, the organization that created and oversees the SFMA system. Alternatively, you can also learn more about the SFMA system and the corrective exercises by reading the SFMA books, watching the SFMA videos, or taking the SFMA courses online or in person.

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?