An FMS is designed to assess an individual’s movement patterns and identify areas of dysfunction or weakness. This screening process aims to enhance overall physical performance, prevent injuries and improve functional mobility.
It is a powerful tool for assessing and improving movement quality, stability and flexibility. Whether you’re an athlete looking to enhance your performance, someone recovering from an injury or simply seeking better functional mobility in daily life, FMS can provide valuable insights into your physical well-being.
By addressing movement deficiencies and asymmetries early on, you can reduce the risk of injuries, optimize your performance, and enjoy a healthier and more active lifestyle.
Definition
FMS is a systematic and comprehensive assessment used to evaluate an individual’s movement quality, stability and flexibility. It was developed by Gray Cook, a physical therapist and strength coach, Lee Burton, a physical therapist, and Keith Fields, a Reebok Master Trainer to help fitness professionals, physical therapists and athletes identify movement limitations and asymmetries that might predispose an individual to injuries.
An FMS consists of a series of seven fundamental movement patterns, known as the “Big 7,” which assess various aspects of an individual’s mobility and stability. These movement patterns include:
Deep squat: Evaluates lower body mobility and identifies issues like hip, ankle or thoracic spine mobility restrictions.
Hurdle step: Assesses bilateral mobility, coordination and stability of the hips, knees and ankles.
Inline lunge: Evaluates the mobility and stability of the individual’s ankles, knees and hips while performing a forward lunge.
Shoulder mobility: Measures the flexibility and stability of the shoulders and thoracic spine.
Active straight leg raise: Assesses hamstring and hip mobility, as well as the flexibility of the lumbar spine.
Trunk stability push-up: Evaluates core strength and stability while performing a push-up motion.
Rotary stability: Assesses the individual’s ability to stabilize their core while performing rotational movements.
Each of these movement patterns is scored on a scale from 0 to 3, with 3 indicating proper execution without any compensations, and 0 indicating pain or inability to perform the movement. Based on the cumulative score and specific findings, an FMS practitioner can identify areas of concern and develop an individualized plan to address them.
Importance
FMS helps identify movement dysfunctions and asymmetries that can lead to injuries during physical activities or workouts. By addressing these issues early, individuals can reduce their risk of injury. Athletes and fitness enthusiasts can use FMS to identify areas of weakness or limited mobility that may be affecting their performance. Correcting these limitations can lead to improved sports performance.
FMS results can guide the development of personalized exercise and training programs that target specific movement deficiencies, helping individuals achieve their fitness goals more effectively.
For individuals recovering from injuries, FMS can be a valuable tool in monitoring progress and ensuring that rehabilitation exercises are promoting proper movement patterns. FMS focuses on improving functional movements that are essential for daily life activities, making it beneficial for individuals seeking better overall mobility and functionality.