Functional Movement Screen: The 7 Tests, Purpose, and Benefits

What are the 7 functional movement screens?

The Functional Movement Screen (FMS) is a standardized system comprising seven specific movement tests designed to identify movement limitations, asymmetries, and pain, providing a baseline for program design and injury prevention strategies.

Introduction to the Functional Movement Screen (FMS)

The Functional Movement Screen (FMS) is an innovative system developed by Gray Cook and Lee Burton to evaluate fundamental movement patterns in individuals. It's not a diagnostic tool for specific injuries, but rather a screening tool that helps identify movement dysfunctions, imbalances, and potential vulnerabilities before they lead to pain or injury. By observing how an individual performs seven basic movements, fitness professionals, coaches, and clinicians can gain valuable insights into their clients' movement capabilities, stability, and mobility.

The FMS utilizes a simple scoring system (0-3) for each movement, allowing for objective assessment and tracking of progress. A score of "0" indicates pain during the movement, while "3" signifies the ability to perform the movement perfectly according to established criteria. Identifying limitations and asymmetries (differences in movement quality between the left and right sides of the body) is crucial, as these can predispose individuals to injury and hinder optimal performance.

The Seven Functional Movement Screens

The FMS consists of seven distinct movements, each designed to challenge different aspects of mobility, stability, and motor control.

1. Deep Squat

• Purpose: This screen assesses bilateral, symmetrical, and functional mobility of the hips, knees, and ankles, along with bilateral and symmetrical shoulder mobility (thoracic spine extension) and core stability.
• Movement Description: The individual holds a dowel overhead with both hands and squats as deeply as possible while keeping the heels on the ground, the dowel aligned over the feet, and the torso parallel to the shins or vertical.
• Why it's Important: The deep squat is a fundamental movement pattern essential for many daily activities and athletic endeavors. Limitations here can indicate restricted ankle dorsiflexion, hip mobility issues, or poor thoracic spine extension, all of which can lead to compensatory movements and increased injury risk.

2. Hurdle Step

• Purpose: This test evaluates bilateral, asymmetrical, reciprocal mobility and stability of the hips, knees, and ankles, as well as single-leg stance stability.
• Movement Description: The individual stands in front of a hurdle (set at tibial tuberosity height) and steps over it with one leg, touching the heel to the ground on the opposite side, while maintaining alignment of the hips, knees, and ankles, and keeping the dowel (held behind the back) stable.
• Why it's Important: The hurdle step simulates the mechanics of walking and running. Poor performance can highlight hip mobility restrictions, ankle stability issues, or insufficient core stability during single-leg support, which are common factors in lower extremity injuries.

3. In-Line Lunge

• Purpose: This screen assesses bilateral, asymmetrical, reciprocal mobility and stability in a split stance, and dynamic stability of the core, hips, and ankles.
• Movement Description: The individual stands with one foot directly in front of the other, heel-to-toe, and performs a lunge, touching the back knee to the center of the front foot's arch. A dowel is held vertically along the spine, touching the head, thoracic spine, and sacrum.
• Why it's Important: The in-line lunge challenges the body's ability to decelerate and stabilize in a split-stance position, crucial for activities requiring rapid changes in direction or single-leg power. Dysfunctions may point to hip flexor tightness, gluteal weakness, or poor balance.

4. Shoulder Mobility

• Purpose: This test assesses bilateral shoulder range of motion, scapular stability, and thoracic spine extension/rotation.
• Movement Description: The individual attempts to touch their hands behind their back, one reaching over the shoulder and the other reaching up from below, measuring the distance between the two fists.
• Why it's Important: Restricted shoulder mobility can contribute to shoulder impingement, neck pain, and poor posture. This screen helps identify limitations that might affect overhead movements or reaching tasks, often linked to tight pectorals or latissimus dorsi, and poor thoracic spine mobility.

5. Active Straight-Leg Raise (ASLR)

• Purpose: This screen assesses active hamstring and gastrocnemius flexibility of one leg while maintaining pelvic stability and hip extension of the opposite leg.
• Movement Description: The individual lies supine with arms at their sides and actively raises one leg straight up, keeping the knee extended, while the opposite leg remains flat on the floor. The ankle is dorsiflexed.
• Why it's Important: While seemingly simple, the ASLR provides insight into the functional length of the hamstrings and the ability to separate hip flexion from pelvic rotation. Tight hamstrings can contribute to lower back pain and alter movement patterns during activities like running and lifting.

6. Trunk Stability Push-up

• Purpose: This test assesses reflex core stabilization in an anterior-posterior plane, specifically the ability to stabilize the spine during an upper body movement.
• Movement Description: The individual performs a push-up with hands placed at specific positions relative to their head (determined by gender). The goal is to lift the body as a single unit without sagging in the lumbar spine.
• Why it's Important: This screen reveals whether the core muscles can effectively brace the spine against gravity and limb movement. A low score indicates a lack of trunk stability, which can contribute to lower back pain and inefficient transfer of force during athletic movements.

7. Rotary Stability

• Purpose: This screen assesses multi-planar trunk stability and mobility, and coordination of the extremities, specifically the ability to maintain stability while moving contralaterally.
• Movement Description: The individual starts on hands and knees, then simultaneously extends one arm forward and the opposite leg backward, striving to maintain a straight line from hand to foot without rotating the trunk.
• Why it's Important: Rotary stability is critical for preventing injury and optimizing performance in activities involving twisting or rotational forces, such as throwing, swinging, or changing direction. Poor performance can indicate a lack of core control and coordination between the limbs and the trunk.

Why Functional Movement Screening Matters

Functional movement screening provides a foundational understanding of an individual's physical capabilities and limitations. For fitness enthusiasts, athletes, and personal trainers alike, the FMS offers several key benefits:

• Injury Prevention: By identifying movement dysfunctions and asymmetries before they cause pain, the FMS allows for proactive intervention, reducing the risk of musculoskeletal injuries.
• Performance Enhancement: Addressing movement limitations can unlock greater efficiency, power, and range of motion, directly translating to improved athletic performance.
• Personalized Program Design: The FMS scores provide objective data to guide the development of highly individualized exercise programs, focusing on corrective strategies before building strength or power.
• Objective Baseline and Progress Tracking: It establishes a measurable baseline, allowing trainers to track improvements in movement quality over time, demonstrating the effectiveness of corrective strategies.
• Improved Movement Literacy: It educates individuals on their own movement patterns, fostering a deeper understanding of their body and promoting healthier movement habits.

Limitations and Considerations

While highly valuable, it's important to understand the FMS's scope:

• Not a Diagnostic Tool: The FMS identifies movement patterns that may contribute to pain or injury; it does not diagnose specific conditions or injuries. A score of "0" (pain) warrants referral to a medical professional.
• Requires Trained Professionals: Accurate administration and interpretation of the FMS require certified professionals who understand the nuances of the tests and scoring criteria.
• Contextual Application: While fundamental, the FMS is one piece of the puzzle. It should be integrated with other assessments, such as performance testing and client history, for a holistic view.

Incorporating FMS Insights into Training

Once movement limitations or asymmetries are identified through the FMS, the next step is to integrate corrective exercises into the training program. The FMS philosophy emphasizes prioritizing movement quality over quantity, meaning that dysfunctional patterns should be addressed before layering on significant load or intensity. This might involve:

• Targeted mobility drills to improve range of motion (e.g., ankle dorsiflexion, hip internal/external rotation).
• Stability exercises to enhance core control and proprioception.
• Motor control drills to re-educate specific movement patterns.

By systematically addressing the "weak links" revealed by the FMS, individuals can build a more resilient and efficient body, reducing injury risk and paving the way for more effective and safer training.

Conclusion

The 7 functional movement screens offer a systematic and insightful approach to understanding an individual's fundamental movement capabilities. By screening for movement limitations, asymmetries, and pain, the FMS empowers fitness professionals and individuals to make informed decisions about exercise programming, prioritizing movement quality and paving the way for enhanced performance and long-term musculoskeletal health. It serves as a critical first step in building a resilient body, ensuring that the foundation of movement is solid before constructing the edifice of strength and power.