Functional Movement Screen

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/2″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”50639″ alignment=”” animation=”Fade In From Left” box_shadow=”none” max_width=”100%”][vc_column_text][toggles accordion=”false”] [toggle title=”Why the Screen” color=”Accent-Color” id=”b1″] The screen allows us the examine movement patterns. Problems with movements patterns allows us early detection for mobility restrictions and problems with static motor control. The screen is for weight loss and strength training clients alike. Many trainers make the mistake of having clients move more when they need to move better. More movement in an improper movement pattern just causes joint damage and muscle strains. The screen allows us to alleviate muscle tightness and decrease injuries by finding a person’s mobility and static motor control limitations. We concentrate on movement patterns because they allow us to see how the overall skeletal muscle chain reacts when under load. [/toggle] [/toggles][/vc_column_text][vc_column_text][toggles accordion=”false”] [toggle title=”Case Study A” color=”Accent-Color” id=”b1″] Client was active military and was having trouble running a 2 mile run in the time required because of pain in her hip flexors. Client also had cervical neck pain. The FMS revealed a problem with static motor control in her core. Before the 2 mile run she was required to do max situps in 2 minutes. Without the ability to use her core, she recruited from her neck and her hip flexors to perform the situps. We found the weakness in her core with the FMS and rebuilt her core. Client was able to complete the run easily within the required time and the cervical neck pain disappeared. [/toggle] [/toggles][/vc_column_text][vc_column_text][toggles accordion=”false”] [toggle title=”Case Study B” color=”Accent-Color” id=”b1″] Client was active CrossFitter but she couldn’t increase her barbell snatch past 55 pds.  She also complained of shoulder pain.  Upon conducting the FMS, we determined a lack of thoracic spinal mobility and an imbalance between her shoulders.  We determined she couldn’t increase her snatch weight, because she wasn’t able to sit lower enough in the overhead squat.  Her overhead squat was limited by her thoracic spinal mobility.  We provided her with the corrective exercises to address her spinal mobility.  Her snatches went up by 25% and her shoulder pain disappeared.[/toggle] [/toggles][/vc_column_text][image_with_animation image_url=”50187″ alignment=”” animation=”Fade In From Left” img_link_large=”yes” box_shadow=”none” max_width=”100%”][nectar_btn size=”medium” open_new_tab=”true” button_style=”see-through-2″ hover_text_color_override=”#ffffff” icon_family=”none” url=”http://sandandsteel.wpengine.com/wp-content/uploads/2016/09/FMS-Results_Redacted.pdf” text=”View PDF Sample Report”][/vc_column][vc_column centered_text=”true” column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/2″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”50144″ alignment=”” animation=”Fade In From Right” box_shadow=”none” max_width=”100%”][divider line_type=”No Line” custom_height=”20″][nectar_woo_products product_type=”all” category=”mobility-flexibility” columns=”2″ carousel=”1″ per_page=”2″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][nectar_animated_title heading_tag=”h1″ style=”hinge-drop” color=”Extra-Color-3″ text_color=”#1e73be” text=”Functional Movement Screen Tests”][nectar_icon_list color=”default” icon_size=”small” icon_style=”border”][nectar_icon_list_item icon_type=”numerical” title=”List Item” id=”1472414826-1-1″ tab_id=”1472415163246-9″ header=”Overhead Squat” text=”Torso is Parallel with Tibia
Femurs Below Parallel
Knees Track Over Feet
Dowel over Feet”] [/nectar_icon_list_item][nectar_icon_list_item icon_type=”numerical” title=”List Item” id=”1472414826-2-59″ tab_id=”1472415163369-4″ header=”Hurdle Step” text=”Hips, Knees, and ankles remain aligned
Head and eyes stay up
Dowel stays even on the shoulders
Heel Touches floor
Do not touch wire”] [/nectar_icon_list_item][nectar_icon_list_item icon_type=”numerical” title=”List Item” id=”1474057961456-0-5″ tab_id=”1474057961472-6″ header=”In-Line Lunge” text=”Dowel contact maintained
Dowel remains vertical
Minimal Torso movement
Knee Touches the Board
Front foot remains in start position”][/nectar_icon_list_item][nectar_icon_list_item icon_type=”numerical” title=”List Item” id=”1474058456083-0-10″ tab_id=”1474058456084-2″ header=”Tests 4-7″ text=”Shoulder Mobility
Active Straight Leg Raise
Rotary Stability
Trunk Stability Pushup”][/nectar_icon_list_item][/nectar_icon_list][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][nectar_animated_title heading_tag=”h1″ style=”hinge-drop” color=”Extra-Color-3″ text_color=”#1e73be” text=”Corrective Strategy Algorithm”][fancy-ul icon_type=”font_icon” icon=”icon-star” color=”Extra-Color-1″ alignment=”left” enable_animation=”true” delay=”100″]
  • Active Straight Leg Raise Mobility
  • Shoulder Mobility
  • Rotary Stability
  • Trunk Stability Push-up
  • Inline Lunge
  • Hurdle Step
  • Deep Squat
[/fancy-ul][vc_column_text]

More movement when the movement pattern is flawed only results in further injury.

[/vc_column_text][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][nectar_animated_title heading_tag=”h1″ style=”hinge-drop” color=”Extra-Color-3″ text_color=”#1e73be” text=”Corrective Exercise Sequence”][fancy-ul icon_type=”font_icon” icon=”icon-star” color=”Extra-Color-1″ alignment=”left” enable_animation=”true” delay=”100″]
  • Find tightness, pain, or improper movement pattern
  • Fix mobility
  • Fix Static Motor Control
  • Fix Dynamic Motor Control
  • Choose Performance Training
[/fancy-ul][fancy-ul icon_type=”font_icon” icon=”icon-play” color=”Extra-Color-1″ alignment=”left” enable_animation=”true” delay=”100″]Performance Includes:

  • Weight Loss
  • Metabolic Conditioning
  • Strength Training
  • Hypertrophy (increasing muscularity)
[/fancy-ul][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/4″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][nectar_animated_title heading_tag=”h1″ style=”hinge-drop” color=”Extra-Color-3″ text_color=”#1e73be” text=”Paul’s Current Program”][nectar_icon_list color=”default” icon_size=”small” icon_style=”border”][nectar_icon_list_item icon_type=”icon” title=”List Item” id=”1472668733-1-61″ tab_id=”1472668968288-5″ icon_fontawesome=”fa fa-adjust” header=”Crocodile Breathing” text=”Improve T-Spine Motion”] [/nectar_icon_list_item][nectar_icon_list_item icon_type=”icon” title=”List Item” id=”1472668733-2-67″ tab_id=”1472668968551-9″ icon_fontawesome=”fa fa-anchor” header=”Seated T-Spine Rotation” text=”T-Spine Mobility”] [/nectar_icon_list_item][nectar_icon_list_item icon_type=”icon” title=”List Item” id=”1472669121911-0-4″ tab_id=”1472669121916-5″ icon_fontawesome=”fa fa-archive” header=”2 Straight Leg Progressions”][/nectar_icon_list_item][nectar_icon_list_item icon_type=”icon” title=”List Item” id=”1472669144693-0-2″ tab_id=”1472669144695-5″ icon_fontawesome=”fa fa-area-chart” header=”Hip Flexor Stretch from Half Kneeling”][/nectar_icon_list_item][nectar_icon_list_item icon_type=”icon” title=”List Item” id=”1472669184895-0-2″ tab_id=”1472669184897-5″ icon_fontawesome=”fa fa-arrows” header=”Banded Plate Ankle Mobility Stretch”][/nectar_icon_list_item][nectar_icon_list_item icon_type=”icon” title=”List Item” id=”1472669212922-0-6″ tab_id=”1472669212924-1″ icon_fontawesome=”fa fa-asterisk” header=”Vertical Dowel Ankle Mobility Stretch”][/nectar_icon_list_item][/nectar_icon_list][heading subtitle=”The above program is optimized to help Paul’s mobility limitations – Contact us so we can build you a custom program”]Corrective Exercises[/heading][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Corrective Exercises

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column boxed=”true” column_padding=”no-extra-padding” column_padding_position=”all” background_color=”#0000ff” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Active Straight Leg Raise

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

THIS TEST IS IMPORTANT BECAUSE: your lower leg mobility governs your position on lunges, deadlifts, hinges, and squats.  These are 4 of the most important exercises.  If your starting position is wrong or your range of motion too limited, your movement pattern will be flawed, and injury all but imminent.  

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Sample Mobility

Breathing

  • Crocodile Breathing
    • Partner Assisted
    • Ankle Weighted
  • 90/90 Breathing w/ Lateral Expansion

Straight Leg Progressions:

  1. Assisted Leg Lowering to Bolster: Feet are flexed one leg on bolster.  Put exercise band on one foot and sink deep into stretch.  That band support leg stays at about 60 degrees, while the other leg lowers.
  2. Progression 1: Keep the bolster but remove the band
  3. Progression 2: Remove the bolster but remove the band
  4. Progression 3: Remove the bolster and the band.

Bridges

  • Straight Leg Lift (small movement leg is supported on a bolster)
  • Cook Hip Lift (1 leg bridge with proximal leg holding a ball) | Leg Lock Bridge
[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Static Motor Control Strategy

  • Half Kneeling Hold: using Airex keep hips in-line, pelvis up with weight back and rear foot pointed.  Glutes and quad turned off.
  • Half Kneeling Dowel Rotation:
  • Half Kneeling Chop: weight on right shoulder at 45 degrees.  Right leg forward.  Pull down with left and press down with right.  Overhand grip.  Maintain Neutral spin and look forward.  Pelvis neutral.
[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Dynamic Motor Control 

  • Half Kneeling Chop with Medball.
  • Half Kneeling Hip toss with Medball.

Toe Touch Progressions:

  • Raised heel, raised toe.
  • Crossed Leg Stretch
  • Down Dog Stretch
  • Band 1 Leg Stretch
  • Proflex Hamstring stretch

Deadlifts

  • Wall touch deadlift
  • Sumo Deadlift
  • 1 Leg deadlift with Leg Valgus Correction
[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Strength

  • Half Kneeling Hold: with Dumbbell Curl and Press
  • Half Kneeling Hold: chop
  • Half Kneeling Getup.
  • Half Kneeling bottoms up kettle press. (forward foot matching hand with kettle)
  • Half Kneeling Chop: weight on right shoulder at 45 degrees.  Right leg forward.  Pull down with left and press down with right.  Overhand grip.  Maintain Neutral spin and look forward.  Pelvis neutral.
[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column boxed=”true” column_padding=”no-extra-padding” column_padding_position=”all” background_color=”#0000ff” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Shoulder Mobility

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

THIS TEST IS IMPORTANT BECAUSE: problems with your T-spine will limit the position you can put your body into when performing various pushing and pressing exercises.  If your shoulders hurt – it could be because of T-spine mobility.

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” text_align=”left”][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Mobility

Half Kneeling

  • Kettle Lift and hand press
    • Right foot forward — kettle in right hand
    • Turn all the way
    • Use opposite hand to push against the right knee to mobilize the T-spine.
  • Half Kneeling Rotation with Dowel
    • Face and neck turns with body
    • Turn both directions
  • Half Kneeling Windmill
    • Forward leg same as with kettle
    • Opposite arm goes to the floor, elbow on the floor, hand cover foot.
    • Extend to kneeling press and repeat
[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Static Motor Control Strategy

  • Trunk Stability Rotation with Knees flexed
  • Stiff Leg Deadlift
  • 1 Leg deadlift
    Roller T-spine Extension with Hand Achor
    From MobilityWOD  https://youtu.be/GSBuxSTK0Rs?t=3m45s
[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Dynamic Motor Control 

  • Arm Bar
  • Bent Arm Bar
  • Rings Hold
[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ width=”1/4″ column_border_width=”none” column_border_style=”solid”][vc_column_text]

Strength

  • Overhead press
  • Arnold press
  • Football press
  • Bench press
  • TRX Press
[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

[button color=”accent-color” hover_text_color_override=”#fff” image=”default-arrow” size=”large” url=”https://docs.google.com/document/d/1rv2-CbREUjgXf338CY_QnhF0PEEqd3MWbkLynBIdkIg/edit?usp=sharing” text=”View Full Movement Library” color_override=””] [/vc_column_text][/vc_column][/vc_row]