Understanding Functional Movement Screens: What They Reveal About Your Body

After three decades in the exercise equipment business, I’ve seen just about every fitness trend come and go. But functional movement screens? They’ve stuck around for good reason. https://www.rushwalter.com/7-day-holistic-functional-fitness-program-for-beginners/ I remember the first time I encountered one back in the late ’90s. I thought it was just another gimmick to sell medical measuring devices. Boy, was I wrong. I tried it because a fellow trainer was there and he said it was a worthy scan.

The medical rep asked me to do this squat test thing. I was like, “Really? I’ve been squatting since before you were born, kid.” But when he pointed out how my back leaned slightly forward and my heels lifted, I realized I had no idea what my body was actually doing. Talk about a humbling experience! https://www.rushwalter.com/how-to-design-your-own-holistic-functional-fitness-routine/

So what exactly is a functional movement screen (FMS)? It’s basically a series of seven fundamental movement patterns that help identify limitations and asymmetries in your body. Think of it as a check-engine light for your movement patterns. https://www.rushwalter.com/top-15-functional-fitness-exercises-for-everyday-strength/ The standard FMS includes deep squats, hurdle steps, inline lunges, shoulder mobility, active straight leg raises, trunk stability push-ups, and rotary stability exercises.

The scoring is pretty straightforward – each movement gets rated on a scale of 0-3. A zero means pain (always a red flag), a one indicates you couldn’t complete the movement, a two means you completed it but with some compensation patterns, and a three is perfect form. The maximum score is 21, with anything below 14 suggesting increased injury risk.

I’ve had clients come into my equipment showroom for years complaining about exercises that just don’t “feel right.” https://www.rushwalter.com/bodyweight-vs-weighted-functional-fitness-exercises-which-is-right-for-you/ After introducing them to FMS concepts, many discovered they had mobility restrictions they never knew about. One guy couldn’t figure out why his expensive rowing machine felt uncomfortable – turns out his shoulder mobility was totally different on his right versus left side!

The beauty of functional movement screening isn’t just identifying problems – it’s about creating solutions. When you score low on specific movements, targeted corrective exercises can help restore proper movement patterns. And lemme tell ya, this approach works wayyy better than just pushing through pain or discomfort. I’ve helped several of my friends and family recover from shoulder mobility issues after a functional movement screening with a simple PVC pipe.

Take hip mobility, for instance. Poor hip mobility shows up clearly in the deep squat and hurdle step tests. https://www.rushwalter.com/the-complete-guide-to-holistic-mobility-training/ I used to think my tight hips were just part of getting older until I started doing specific mobility drills. Less than a week later, movements that used to cause discomfort became smooth as butter. Seriously game-changing stuff. Each person depending on their starting point will have different improvements weekly.

What surprises most people is how interconnected your body really is. A problem in your ankle can manifest as knee pain or even lower back issues. I had one customer who kept buying different treadmills thinking the equipment was causing her hip pain. After suggesting an FMS with a local trainer, she discovered her ankle mobility was severely restricted from an old sprain that never healed properly. Once she fixed that, her hip pain disappeared.

The most important thing I’ve learned through decades of watching people interact with exercise equipment is this: form trumps everything. You can have the fanciest elliptical or the most expensive home gym, but if your movement patterns are dysfunctional, results will be limited and injuries become likely.

If your thinking about getting an FMS, wear comfortable clothes that don’t restrict movement. You’ll be asked to perform movements in multiple planes of motion, and tight jeans or restrictive clothing just won’t cut it. Also, many screening tools now incorporate technology – from simple video analysis to pressure-sensitive mats that can identify weight distribution issues.

One misconception I often hear is that functional movement screens are just for athletes or fitness enthusiasts. That couldn’t be further from the truth! I’ve seen tremendous benefits for seniors, office workers with postural issues, and even kids developing proper movement patterns. Movement quality matters for everyone.

The real value of an FMS isn’t the score itself – it’s the roadmap it provides for improvement. I’ve worked with clients and friends who transformed their fitness journeys simply by addressing the weak links identified in their screening. When you fix these foundational issues, everything else improves – strength, endurance, flexibility, and especially how your body feels during everyday activities.

After all these years, I still get my movement patterns screened at least annually, sometimes quarterly if I’m working on new projects and moving differently. Your body is always changing, and staying on top of potential issues has kept me active and pain-free well into my sixties. Now that’s what I call a worthwhile investment!

Functional movement screening is an informative and easy way to insure you are maintaining your body properly. You will be pleasantly surprised once you determine your areas of weakness and begin addressing them with effective exercise options. My Back challenges, Hip limitations, and even Shoulder soreness has been reduced or eliminated when I changed my training to address certain Core strength. With regular functional movement screening I benefit from, I am able to quickly recover from improper posture or over use syndrome.

Please call on us when we can provide you with Rush Fitness Tools which will help you get stronger and increase flexibility. We enjoy helping others realize optimum wellness benefits and look forward to helping you. Thanks for reading this fitness blog and I hope you subscribe to our newsletter for more fitness facts.
I hope you enjoy a healthy day, Walter