How can FMS improve mobility and flexibility?

1 What is FMS?

FMS stands for Functional Movement Screen, and it's a system that evaluates your movement quality and patterns in seven fundamental movements: deep squat, hurdle step, in-line lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability. Each movement is scored from zero to three, based on how well you perform it and whether you have any pain or compensation. The total score ranges from zero to 21, and the lower it is, the higher your risk of injury and the lower your mobility and flexibility.

2 Why is FMS important?

FMS is important because it helps you identify your mobility and flexibility limitations and asymmetries, which can affect your functional training outcomes. For example, if you have poor shoulder mobility, you might struggle with overhead movements like presses or snatches, or you might compensate with your lower back or neck, which can lead to pain or injury. Similarly, if you have poor hip mobility, you might have difficulty with lunges, squats, or deadlifts, or you might compensate with your knees or ankles, which can also cause problems. By knowing your FMS score and your areas of improvement, you can address your mobility and flexibility issues and enhance your functional training performance and safety.

3 How can FMS improve mobility and flexibility?

FMS can improve your mobility and flexibility by providing you with a baseline and a roadmap to follow. Once you know your FMS score and your movement patterns, you can design a corrective exercise program that targets your specific needs and goals. A corrective exercise program consists of four steps: mobility, stability, movement, and load. Mobility exercises aim to improve your joint range of motion and tissue elasticity, such as foam rolling, stretching, or joint mobilization. Stability exercises aim to improve your joint alignment and muscle activation, such as core activation, scapular stabilization, or glute activation. Movement exercises aim to improve your movement quality and coordination, such as crawling, skipping, or lunging. Load exercises aim to improve your movement strength and power, such as lifting, pushing, or pulling. By following these steps, you can gradually improve your mobility and flexibility and progress to more complex and challenging functional training exercises.

4 How to use FMS in functional training programming?

FMS can be used in functional training programming as a screening tool, a monitoring tool, and a programming tool. As a screening tool, FMS can help you determine your current mobility and flexibility level and your risk of injury before starting a functional training program. As a monitoring tool, FMS can help you track your progress and your changes in mobility and flexibility over time, and adjust your program accordingly. As a programming tool, FMS can help you select the appropriate functional training exercises and variations that match your movement capabilities and goals, and avoid the ones that might exacerbate your limitations or asymmetries. For example, if you have poor shoulder mobility, you might choose to do landmine presses instead of overhead presses, or use a neutral grip instead of a pronated grip. By using FMS in your functional training programming, you can optimize your mobility and flexibility and achieve better results.

5 What are the benefits of FMS for functional training?

Functional Movement Screen (FMS) can offer many benefits for functional training, such as improved movement quality and efficiency which can enhance performance and reduce fatigue, as well as improved movement variability and adaptability which can increase versatility and creativity. Additionally, FMS can help with improved movement safety and injury prevention, lowering pain and discomfort and extending functional training longevity. Finally, FMS can improve movement awareness and feedback, boosting confidence and motivation to help you enjoy functional training more.

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?