Functional Movement Screen Level 2

Why the Screen

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.

Case Study A

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.

Case Study B

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.
View PDF Sample Report

Functional Movement Screen Tests

1

Overhead Squat

Torso is Parallel with Tibia
Femurs Below Parallel
Knees Track Over Feet
Dowel over Feet
2

Hurdle Step

Hips, Knees, and ankles remain aligned
Head and eyes stay up
Dowel stays even on the shoulders
Heel Touches floor
Do not touch wire
3

In-Line Lunge

Dowel contact maintained
Dowel remains vertical
Minimal Torso movement
Knee Touches the Board
Front foot remains in start position
4

Tests 4-7

Shoulder Mobility
Active Straight Leg Raise
Rotary Stability
Trunk Stability Pushup

Corrective Strategy Algorithm

  • Active Straight Leg Raise Mobility
  • Shoulder Mobility
  • Rotary Stability
  • Trunk Stability Push-up
  • Inline Lunge
  • Hurdle Step
  • Deep Squat

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

Corrective Exercise Sequence

  • Find tightness, pain, or improper movement pattern
  • Fix mobility
  • Fix Static Motor Control
  • Fix Dynamic Motor Control
  • Choose Performance Training
Performance Includes:

  • Weight Loss
  • Metabolic Conditioning
  • Strength Training
  • Hypertrophy (increasing muscularity)

Paul's Current Program

Crocodile Breathing

Improve T-Spine Motion

Seated T-Spine Rotation

T-Spine Mobility

2 Straight Leg Progressions

Hip Flexor Stretch from Half Kneeling

Banded Plate Ankle Mobility Stretch

Vertical Dowel Ankle Mobility Stretch

Corrective Exercises

The above program is optimized to help Paul's mobility limitations - Contact us so we can build you a custom program

Corrective Exercises

Active Straight Leg Raise

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.  

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

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.

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

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.

Shoulder Mobility

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.

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

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

Dynamic Motor Control 

  • Arm Bar
  • Bent Arm Bar
  • Rings Hold

Strength

  • Overhead press
  • Arnold press
  • Football press
  • Bench press
  • TRX Press