Functional Movement Test Put simply, the FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness. The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns. Deep Squat The Deep Squat demonstrates fully coordinated extremity mobility and core stability with the hips and shoulders in symmetrical positions. It challenges total body mechanics and neuromuscular control when performed properly. The pelvis and core must establish stability and control throughout the entire movement to perform it properly. Directions: Place feet shoulder width apart with feet in the sagittal plane (an anatomical plane which divides the body into right and left halves). Press a dowel overhead with the shoulders flexed and abducted and the elbows extended. Descend slowly into a squat position as deeply as possible with heels on the floor. Knees should be aligned over the feet with no valgus collapse. Ascend from the squat to the starting position. In good form (Score a 3), the upper torso is parallel with the tibia or toward vertical. The femur is below horizontal. The knees are aligned over the feet. The dowel is aligned over the feet and not tilting. In average form (Score a 2), the upper torso is parallel with the tibia or toward vertical. The femur is below horizontal. The knees are aligned over the feet. The dowel is aligned over the feet but not tilting. However the heels are elevated.
In poor form (Score a 1), the tibia and upper torso are not parallel. The femur is not below horizontal. The knees are not aligned over the feet. Lumbar flexion is noted. If the student experiences any pain in association with this protocol, score a zero, and inform the parents of the pain, suggesting a medical examination of the area experiencing pain. Tips: Have them perform three squats. Be sure the feet are pointed straight forward. View the squat from both the front and side. If the initial squat is not a 3, insert a 1x4x24 under their heels, if possible. Trunk Stability Pushup The Trunk Stability Pushup is a difficult, single repetition of the pushup, used as an observation of reflex core stabilization. The goal is to initiate movement in the upper extremities without allwing any other movement in the spine or hips. Extension and rotation are the unwanted movements in the spine. This tests the ability to stabilize the spine in the sagital plane during the closed-chain upper body symmetrical pushing unit. Directions: Assume a prone position with the feet together. Place the hands shoulder width apart at the appropriate position (below). Perform one pushup, lifting the body as a unit. There should be no lag or pike in the torso. If unable perform, lower the hand position as below. In proper form (Score a 3), the body lifts as a unit with no lag in the spine. For men, the thumbs should be aligned with the top of the head, while women should align the thumbs with the chin. In average form (Score a 2), the body lifts as a unit with no lag in the spine, but men s thumbs are further back (chin), as are women s (clavicle).
In poor form (Score a 1), men are unable to perform a repetition with thumbs aligned with the chin, and women are unable to do so with thumbs aligned with the clavicle. Tips: There should be no lag in the lumbar spine when performing this exercise. Start with the thumbs aligned as in good form. Move them back if they are unable to perform the exercise. This is an important exercise because back pain can often go undetected in movement exercises. Hurdle Step The hurdle step movement is an important part of locomotion and acceleration, designed to expose compensation and asymmetry in stepping or striding function. It requires proper coordination and stability between the hips, moving asymmetrically with one bearing the load of the body while the other moves freely in space. It challenges bilateral functional mobility and stability of the hips, knees, and ankles. Directions: Stand by an adjustable hurdle and set the height to the tibial tuberosity (bony bump beneath the patellae). Stand behind the hurdle and place a dowel on the shoulders behind the neck. Step over the hurdle, touching the heel (not toe) on the ground on the other side. All weight should be borne on the stance leg. Then return the leg to the starting position. Repeat using the other leg as the stance leg. In good form (Score a 3), the hips, knees, and ankles remain aligned in the sagittal plane, with minimal to no movement in the spine. The dowel and hurdle remain parallel. In average form (Score a 2), alignment is lost between the hips, knees, and ankles, and movement is noted in the lumbar spine. The dowel and hurdle do not remain parallel.
In poor form (Score a 1), contact between the foot and hudle occurs, and a loss of balance is noted. Tips: Score the leg that is stepping over the hurdle. Make sure the upper torso remains stable no movement above the waist. Make sure the toes on the stance leg remain in contact with the base of the hurdle. Inline Lunge The Inline Lunge is a component of deceleration movements and direction changes, providing a quick appraisal of left and right function. It places the body in a position that will focus on stresses simulated in rotation, deceleration, and lateral type movements. The wide stride, narrow base, and asymmetrical shoulder position provide opportunities to cpature mobility and stability problems in lunging patterns. Directions: Setup for the test on a straight line on the floor, about six feet long. Measure a distance equal to the length of the tibial length. Put the toe of the back foot at the start mark and the heel of the front foot at the tibial distance mark. Place a dowel behind the back touching the head, thoracic spine, and sacrum, holding it at the cervical spine with the hand opposite the front foot and at the lumbar spine with the other hand. Make sure the dowel is vertical. Lunge, lowering the back knee enough to touch the line behind the heel of the front foot, then return to the starting position. Repeat with the other foot forward and hands reversed on the dowel. In good form (Score a 3) the dowel remains vertical and in contact with the neck, spine, and sacrum. The feet and dowel remain in sagittal plane, and the knee touches the board behind the heel of the front foot.
I average form (Score a 2), the dowel does not remain in contact and does not remain vertical. Movement is noted in the torso, and the dowel and feet do not remain in sagittal plane. The knee does not touch behind the heel of the front foot. In poor form (Score a 1), the deficiencies of average performance are noted and there is a loss of balance. Tips: The front leg identifies the side being scored. Be sure the dowel remains in contact with the neck, spine, and sacrum. The front heel remains in contact with the line. Watch for loss of balance. Active Straight-Leg Raise This activity identifies the active mobility of the flexed hip, but also core stability in the pattern, as well as availablle hip flexion of the alternate hip. It is an appraisal of the abilities to separate the lower extremities in an unloaded position. Directions: Assume the starting position by lying supine on the floor with arms by the side, palms up, head on the floor, and feet perpendicular to the floor. Identify a point at the mid-point of the patella, and set a dowel at that point, perpendicular to the ground. Lift one leg, with the other knee remaining straight on the floor, feet flexed, and head on the floor. Measure the position of the ankle in relation to the dowel. Perform bilaterally. In good form (Score a 3), the midline of the malleolus (bony protrusion on the side of the ankle) resides between mid-thigh and the anterior superior illeac spine (ASIS). The non-moving leg remains in neutral position.
In average form (Score a 2), the vertical line of the malleolus resides between mid-thigh and the joint line (further from pependicular than a 3). The other leg remains in neutral position. In ppor form (Score a 1), the vertical line of the malleolus resides below the joint line and the other leg remains in neutral position. Tips: Make sure the leg on the floor does not rotate at the hip, and that both knees remain fully extended throughout the test. Shoulder Mobility This reaching movement pattern demonstrates the natural complementary rythm of the scapularthoracic region, thoracic spine, and rib cage with reciprocal upper extremity shoulder movements. This pattern observes bilateral shoulder range of motion, combining extension, internal rotation, and adduction on one extremity, and flexion, external rotation, and abduction in the other. Directions: First measure the size of the hand from the distal wrist crease to the longest (third) digit. Make fist with each hand with the thimb inside of the fist. Then assume a maximally adducted, extended, and internally rotated position with one shoulder, and a maximally abducted, flexed, and externally rotated position with the other. If the fists are unable to touch behind the back, measure the distance between the fists. Perform bilaterally. In good form (Score a 3), the fists are within one hand length. In average form (Score a 2), the fists are within one and one-half hand lengths.
In poor form (Score a 1), the fists are not within one and one-half hand lengths. The flexed shoulder is the side being scored. Make sure the student does not try to walk the fists towards each other. The action is a fluid motion of both arms and shoulders.