Functional Movement Screen (FMS): Assessment, Patterns, and Benefits

What is the 7fms?

The term "7fms" is likely a slight misinterpretation or abbreviation referring to the Functional Movement Screen (FMS), an assessment system that evaluates seven fundamental movement patterns to identify limitations, asymmetries, and potential risks for injury.

Understanding the Functional Movement Screen (FMS)

The Functional Movement Screen (FMS) is a standardized, systematic tool developed by physical therapist Gray Cook and athletic trainer Lee Burton. Its primary purpose is to assess an individual's movement capabilities, identify fundamental movement pattern deficiencies, and highlight areas of weakness, imbalance, or restricted mobility. Unlike traditional fitness assessments that focus on strength or endurance, the FMS prioritizes movement quality and efficiency.

• What is FMS? The FMS consists of a series of seven basic movements designed to challenge the body in various planes of motion, requiring a combination of flexibility, stability, and motor control. It is not a diagnostic tool for specific injuries but rather a screening tool to identify underlying movement dysfunction that could predispose an individual to injury or hinder performance.
• Who Uses FMS? The FMS is widely utilized by sports medicine professionals, physical therapists, athletic trainers, strength and conditioning coaches, and personal trainers. It serves as a foundational assessment for athletes, military personnel, and general fitness enthusiasts alike, providing valuable insights before prescribing exercise programs or increasing training intensity.
• Why is FMS Important? By identifying compensatory patterns or limitations early on, the FMS allows professionals to develop targeted corrective exercise strategies. This proactive approach aims to improve movement efficiency, reduce the risk of injury, and optimize physical performance. It provides a baseline for tracking progress and ensuring that training is built upon a solid foundation of functional movement.

The Seven Fundamental Movement Patterns

The FMS evaluates seven distinct movement patterns, each scored on a scale from 0 to 3, with a maximum total score of 21. A score of 0 indicates pain during the movement, which immediately halts the test and refers the individual for further medical evaluation.

• 1. Deep Squat: Assesses bilateral, symmetrical, and functional mobility of the hips, knees, and ankles. It also evaluates spinal stability and shoulder mobility.
• 2. Hurdle Step: Measures single-leg stance stability and hip mobility of the moving leg while simultaneously assessing ankle and knee stability of the stance leg.
• 3. In-Line Lunge: Evaluates hip and ankle mobility and stability, quadriceps flexibility, and dynamic balance. It requires proper trunk stability to prevent compensatory movements.
• 4. Shoulder Mobility: Assesses bilateral shoulder range of motion, scapular stability, and thoracic spine extension. It looks at the ability to internally rotate one arm and externally rotate the other simultaneously behind the back.
• 5. Active Straight-Leg Raise: Measures the active range of motion of the hamstring and gastrocnemius-soleus complex while maintaining reciprocal hip stability.
• 6. Trunk Stability Push-up: Assesses the ability to stabilize the spine in an anterior and posterior plane while performing a push-up. It indicates core strength and stability.
• 7. Rotary Stability: Evaluates multi-planar trunk stability and coordinated movement of the extremities. It assesses the body's ability to stabilize the core while performing a contralateral limb movement.

Scoring System:

• 3: Performs the movement perfectly according to the criteria.
• 2: Performs the movement with some compensations or minor deviations.
• 1: Unable to perform the movement or performs it with significant deviations.
• 0: Experiences pain during any part of the movement.

Additionally, two "clearance tests" (shoulder impingement and spinal extension/flexion) are performed to rule out pain for the shoulder mobility and trunk stability push-up/rotary stability tests, respectively. If pain is present during a clearance test, that specific movement is scored a 0.

Interpreting FMS Scores

The FMS emphasizes the quality of movement over the quantity or strength. Low scores (1s) or asymmetries between sides (e.g., a 2 on the left Hurdle Step and a 1 on the right) indicate areas that require attention. A score of 0 for any movement is a critical finding, necessitating referral to a healthcare professional before initiating or continuing strenuous exercise.

• What do the scores mean? A lower total score (e.g., below 14) is often correlated with an increased risk of injury, though it's important to note that the FMS is a screening tool, not a definitive diagnostic test. More importantly than the total score, the individual scores for each movement highlight specific dysfunctions. For instance, a low score in the Deep Squat might indicate ankle mobility issues, while a poor Active Straight-Leg Raise could point to hamstring tightness or hip flexor weakness.
• Addressing Deficiencies: Based on the FMS results, fitness professionals can design individualized corrective exercise programs. These programs typically focus on improving mobility in restricted joints, enhancing stability in weak areas, and reinforcing proper movement patterns. The goal is to "reset" the faulty movement pattern before "reinforcing" it with strength training and ultimately "reloading" it with higher-intensity activities.

Limitations and Considerations

While the FMS is a valuable tool, it's essential to understand its scope and limitations:

• Screening, Not Diagnosis: The FMS identifies movement dysfunctions but does not diagnose specific injuries or conditions. A score of "0" indicates pain and requires further medical evaluation.
• Requires Trained Professionals: Accurate administration and interpretation of the FMS require specific training and certification. Improper execution can lead to inaccurate results and ineffective corrective strategies.
• Part of a Broader Assessment: The FMS should be integrated into a comprehensive assessment that includes a detailed medical history, physical examination, and performance-specific testing. It provides a foundational layer of information, but not the complete picture.
• Not a Direct Predictor of Performance: While improved movement quality can enhance performance, the FMS is not designed to predict athletic prowess directly. Elite athletes may still exhibit movement limitations, and the FMS helps address these to reduce injury risk, allowing them to train more effectively.

Conclusion: Integrating FMS into Your Fitness Journey

Understanding the Functional Movement Screen (FMS) is crucial for anyone serious about optimizing their physical well-being and mitigating injury risk. By identifying and addressing fundamental movement limitations, individuals can build a more resilient and efficient body. Whether you are an athlete aiming for peak performance, a fitness enthusiast looking to prevent setbacks, or a professional guiding others, incorporating the FMS into your assessment protocol provides an objective, evidence-based approach to fostering better movement and long-term health. Consult with a certified FMS professional to get your movement patterns assessed and embark on a journey towards a more functional and robust physique.