How can SFMA identify common movement patterns in Functional Training?

1 Benefits of SFMA

SFMA can help you improve your functional training in several ways. First, it can help you prevent injuries by identifying and addressing any movement restrictions or asymmetries that may put stress on your joints, muscles, or nerves. Second, it can help you optimize your performance by enhancing your movement efficiency and quality, allowing you to train more effectively and achieve your goals faster. Third, it can help you recover faster from injuries or surgeries by providing a clear and individualized plan to restore your function and mobility.

2 How to use SFMA

SFMA is not a self-assessment tool, but rather a professional service that requires a certified practitioner. You can find a SFMA provider near you by visiting their website or asking your trainer or therapist. A typical SFMA session involves a thorough history taking, a physical examination, and a movement assessment. The practitioner will then classify your movement patterns as functional or dysfunctional, and as painful or non-painful. Based on these results, the practitioner will design a treatment plan that may include manual therapy, corrective exercises, or referrals to other specialists.

3 SFMA and functional training

SFMA can complement your functional training by providing you with valuable feedback and guidance on how to move better. By following the recommendations of your SFMA practitioner, you can enhance your functional training by improving mobility and flexibility in areas that are stiff or restricted, increasing stability and strength in areas that are weak or unstable, developing motor control and coordination in areas that are poorly integrated or unbalanced, and modifying your exercise selection and progression based on your movement capabilities and limitations. This may include avoiding exercises that cause pain or compensation, and choosing exercises that challenge your movement quality and complexity.

4 Examples of SFMA exercises

Depending on your SFMA results, your practitioner may prescribe you some specific exercises to improve your movement patterns. For instance, ankle dorsiflexion mobilization helps with ankle mobility and range of motion, which is essential for functional movements like squats, lunges, or jumps. To perform this exercise, place your foot on a step or a block and lean forward until you feel a stretch in your calf. Glute bridge is another exercise that activates and strengthens the glutes - the powerhouse of functional movements. Lie on your back with your knees bent and feet flat on the floor, then lift your hips off the floor and squeeze your glutes at the top. Quadruped thoracic rotation is also beneficial for improving thoracic spine mobility and rotation, which is important for functional movements like reaching, twisting, or throwing. Start on your hands and knees then place one hand behind your head and rotate your torso and elbow toward the ceiling, opening your chest. Hold for a few seconds before rotating back to the starting position and repeating on the other side.

5 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?