We were all made to move. Whether that means playing a game of pickup basketball, swimming laps at a pool or simply going for a walk, our bodies were designed to be in motion. The quality of our movement is also essential, as limitations in mobility, stability and coordination can hinder even the most basic activities.
That being said, how we move can impact our physical performance and our risk of injury.
Thankfully, a screen exists that is able to capture the quality of our movement. It can identify areas where we move well, as well as those where we could improve. Termed the Functional Movement Screen, it consists of seven movement patterns that reveal limitations in mobility, stability and coordination.
The tests are: Deep Squat, Hurdle Step, Inline Lunge, Shoulder Mobility, Active Straight Leg Raise, Trunk Stability Push-Up and Rotary Stability.
The tests range from basic movement patterns to more complex ones. They challenge the participant in symmetrical, asymmetrical and single-leg stance patterns. Collectively, the tests capture a variety of movements and aim to look at the big picture of the person’s movement repertoire.
All seven tests are scored by an examiner, and an overall score is given. Using that information, we are able to develop a customized plan based on their unique movement abilities—corrective exercises are prescribed to amend any deficits.
Identifying the deficits is critical. When you have a body part that should be mobile or stable, and it isn’t, it can create a dysfunction. That dysfunction may be local (e.g. affecting someone’s shoulder or ankle) or have far-reaching effects throughout their kinetic chain.
Corrective exercises aim to remove, or at least lessen, the roadblocks to optimal movement. Removing the roadblocks often results in improved performance and a decreased risk of injury because when we move better, we function better.
After the corrective exercise strategy has been implemented for several weeks, the screen is re-conducted, and progress is quantified. Subsequent screens allow us to determine if a change needs to be made in the participant’s exercise program.
Whether you are a competitive athlete searching for an advantage over your competition, a weekend warrior hoping to continue playing your favorite sport as long as you can, or someone simply wanting to minimize injury risk while getting into shape, the Functional Movement Screen may be for you.
By identifying areas where you could move better and correcting those areas with specific exercises, the screen can help people of all fitness levels improve their movement abilities.
Dr. Jordan Duncan is from Kitsap County and writes a monthly health column for the Kitsap News Group. He is the owner of Silverdale Sport & Spine.
