A Post About Using the Functional Movement Screen to Reduce Injury and Get Better Weight Loss & Fitness Results by Chanhassen Personal Trainer, Justin Yule, BS, CPT, MTE, FMS
So you’ve decided to get in shape and begin a new exercise program. You sign up for a class or pop in a DVD and day one is launch day. You put on your new workout clothes, grab your bottle of water, post a notice to all your friends on Facebook and go at it. The only trouble is, a day or two later you are in the doctor’s office watching him write a prescription for physical therapy and hearing him tell you to take it easy for a few weeks while your injury heals.
What went wrong?
What went wrong is that while you may have chosen an excellent exercise class or program, parts of your body were not ready for the demand that you placed on them.
The result? Injury.
Injury that can be disheartening because it sets you back in your plan for better health. And injury that could have easily been prevented with a functional movement screen.
How well do you move?
Functional movement screening is essentially a series of tests designed to gauge how well you move and which movement areas you are weak in. Once an overall picture of your function is determined, you can begin working on those areas that need to be strengthened, thereby preventing injury.
You see, each of us has our unique limitations and asymmetries when it comes to our bodies. The functional movement screening is designed to expose these areas and assign a score based on your particular needs. The scoring system is linked to the specific corrective exercises needed to restore you to symmetrical strength so that you are successful no matter what your fitness goals.
Having this “corrective exercise component” in your weight loss and fitness program not only drastically reduces your risk of injury, but it also helps you to reach your full athletic potential and performance.
Here at Chanhassen Fitness Revolution we use the Functional Movement Screen (FMS) to ensure that you have access to a proven, comprehensive system. This is the same screening system used by the NFL, MLB, NHL, NCAA, the US military, and many other healthcare and fitness professionals.
The FMS examines fundamental movements, control within those movements and your movement patterns to access whether those baseline areas are competent and stable or whether there is a deficiency which needs to be corrected.
There are seven different movements that the FMS analyzes. These are:
1. Deep Squat: Used to screen hips, shoulders, knees, spine and ankles.
2. Hurdle Step: Used to screen hips, knees and ankles.
3. In-Line Lunge: Used to screen ankle and knee stability, as well as abductor or adductor weakness.
4. Shoulder Mobility: Used to screen the shoulder’s range of motion, external and internal rotation, and posture.
5. Active Straight-Leg Raise: Used to screen hamstring and calf flexibility, hip mobility, and pelvic stability.
6. Trunk Stability Pushup: Used to screen trunk stability and core strength.
7. Rotational Stability: Used to screen core stability and asymmetry.
After your screen, you will fall into one of three categories:
- Your screen is acceptable and you may proceed with your exercise program.
- Your screen is not completely acceptable, but with some corrective exercises you will soon have an acceptable screen and can then move on into your fitness program.
- Your screening produced pain which requires that you be referred to a health care provider.
Based on your screening score, we can help you determine the best course of action.
You’ve probably heard the saying, “Something is only as strong as its weakest link.” This is true in fitness as well. Our goal is for you to be comprehensively whole, strong and stable. We use the Functional Movement Screen to identify problem areas and correct them so you can enjoy your best fitness and your best life.
To purchase a Fitness Diagnostic, which includes a Functional Movement Screen & Corrective Exercise Protocol along with a BodyMetrix (our sonogram body composition assessment), CLICK HERE. *Note: FR members receive this service for free.
HAVE FAITH & TAKE ACTION!
Justin Yule, BS, CPT, MTE, FMS
Justin Yule is the President & Chief Fitness Officer of Fitness Revolution in Chanhassen, MN. He also runs an at-home weight loss & fitness training program – Fitness Revolution Inner Circle – providing the same great high-intensity intensity interval training (HIIT) workouts for all fitness levels as Chanhassen Boot Camp…
Justin holds a Bachelor of Science in Physical Education with a Concentration in Adult Fitness. He is also a certified personal trainer with the National Academy of Sports Medicine, and holds multiple specialty certifications including Metabolic Training Expert, Kettlebell Coach, and Resistance Band Training Specialist. Justin is also certified to administer the Functional Movement Screen.
Justin has been helping clients achieve their health and fitness goals since 1997, and became a Best Selling Author in 2011 with his contribution to Total Body Breakthroughs. In addition, he has been nominated as one of the top Rising Stars in the Fitness Industry, and was featured in USA Today as a member of the World Fitness Elite. To contact Justin for training, education or to have him speak at an event please email jyule2@gmail.com.
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