Functional Movement Screen (FMS): What It Is, How It Works, and Its Benefits

What is FMS scan?

The Functional Movement Screen (FMS) is a standardized, systematic assessment tool designed to identify an individual's fundamental movement patterns, revealing asymmetries, limitations, and potential weaknesses that could predispose them to injury or hinder performance.

Introduction to the Functional Movement Screen (FMS)

Developed by physical therapist Gray Cook and athletic trainer Lee Burton, the Functional Movement Screen (FMS) is a widely recognized system used by fitness professionals, coaches, and clinicians to evaluate movement quality. It is not a diagnostic tool for specific injuries, but rather a screening system that provides a baseline assessment of how an individual moves, highlighting areas that need attention before progressing to more complex or intense physical activities. The FMS operates on the principle that to build a robust and resilient body, one must first ensure a foundation of sound, pain-free movement patterns.

The Philosophy Behind FMS

At its core, the FMS philosophy emphasizes that movement quality precedes movement quantity. Many individuals engage in rigorous training or sports without first establishing efficient, pain-free fundamental movement patterns. This can lead to compensations, increased stress on joints and tissues, and ultimately, a higher risk of injury. The FMS aims to:

• Identify Dysfunctions: Pinpoint specific limitations or asymmetries in basic movement patterns.
• Establish a Baseline: Provide a measurable snapshot of an individual's current movement capabilities.
• Guide Programming: Inform the design of corrective exercise strategies to address identified weaknesses before introducing load or intensity.
• Promote Safe Progression: Ensure that an individual is capable of performing foundational movements properly before advancing to more complex exercises.

The system helps professionals understand where to begin corrective strategies, prioritizing the most dysfunctional patterns to restore proper mechanics.

The Seven FMS Tests

The FMS consists of seven fundamental movement patterns, each designed to challenge the body in different ways and reveal specific limitations in mobility, stability, or motor control. Each test is scored based on observable criteria.

1. Deep Squat: Assesses bilateral, symmetrical, functional mobility and stability of the hips, knees, and ankles, as well as thoracic spine extension.
2. Hurdle Step: Challenges single-leg stability and balance, hip mobility and stability, and ankle dorsiflexion. It evaluates the body's ability to maintain hip and torso stability while stepping over an obstacle.
3. In-Line Lunge: Assesses hip and ankle mobility and stability, quadriceps flexibility, and dynamic balance. It requires narrow base stability and proper alignment during a lunge pattern.
4. Shoulder Mobility: Evaluates bilateral shoulder range of motion, specifically internal and external rotation, adduction, and extension, along with scapular stability and thoracic spine mobility.
5. Active Straight-Leg Raise: Measures the active hamstring and gastrocnemius-soleus flexibility while maintaining a stable pelvis. It assesses the body's ability to dissociate lower extremity movement from pelvic stability.
6. Trunk Stability Push-up: Assesses the ability to stabilize the spine in an anterior and posterior plane during an upper body movement. It primarily evaluates reflex core stability.
7. Rotary Stability: Challenges multi-planar trunk stability and dynamic balance. It assesses the ability to stabilize the spine during reciprocal limb movement in a transverse plane.

Scoring the FMS

Each of the seven movements is scored on a scale of 0 to 3, with specific criteria for each score:

• 3: The individual performs the movement pattern perfectly, meeting all criteria. This indicates no apparent limitations.
• 2: The individual performs the movement with slight compensations or deviations from ideal form, but can still complete the movement. This suggests a functional limitation.
• 1: The individual is unable to perform the movement pattern, or cannot perform it without significant compensation, indicating a severe limitation or dysfunction.
• 0: The individual experiences pain during any part of the movement. If pain is present, the test is stopped, and the individual should be referred to a healthcare professional for further evaluation.

The scores are then totaled to provide a composite score ranging from 0 to 21. While the composite score offers a general overview, the true value of FMS lies in the individual scores and the identification of specific patterns of dysfunction. Asymmetries (e.g., a score of 3 on the left shoulder and 1 on the right) are also critically important.

Interpreting FMS Results and Corrective Strategies

The FMS results provide a roadmap for developing individualized corrective exercise programs. The goal is not simply to achieve a higher score, but to improve fundamental movement patterns, thereby reducing injury risk and enhancing physical performance.

An FMS-certified professional will interpret the scores using a hierarchical approach, often prioritizing:

• Pain (Score 0): Immediate referral to a healthcare professional. Movement should not be loaded if it causes pain.
• Asymmetries: Addressing significant differences in movement quality between the left and right sides of the body.
• Fundamental Limitations (Score 1): Focusing on the most basic movements that are severely restricted.

Corrective strategies typically involve a progression that begins with mobility exercises to restore range of motion, followed by stability exercises to improve control within that new range, and finally, motor control drills to integrate the improved patterns into functional movements. This systematic approach ensures that the foundation for movement is solid before introducing strength, power, or sport-specific training.

Benefits of the FMS

Integrating the FMS into a fitness or rehabilitation program offers several key advantages:

• Injury Prevention: By identifying movement limitations and asymmetries, the FMS helps professionals address potential risk factors for injury before they manifest.
• Performance Enhancement: Improving fundamental movement quality allows individuals to train more efficiently, reducing energy leaks and improving power transfer, leading to better athletic performance.
• Objective Baseline: Provides a measurable, standardized assessment that can be tracked over time to monitor progress and the effectiveness of corrective strategies.
• Individualized Programming: Shifts training from a generic "one-size-fits-all" approach to a highly personalized plan that addresses specific needs.
• Communication Tool: Offers a common language for fitness professionals, physical therapists, and coaches to discuss an individual's movement health.

Limitations and Considerations

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

• Not a Diagnostic Tool: The FMS does not diagnose specific injuries or conditions. A score of "0" (pain) simply indicates the need for a referral to a medical professional.
• Administrator Skill: The accuracy and utility of the FMS are highly dependent on the skill and experience of the administrator in correctly observing and scoring the movements.
• Predictive Value: While research suggests a correlation between low FMS scores and increased injury risk, it is not a perfect predictor. A low score doesn't guarantee injury, nor does a high score guarantee immunity.
• Does Not Assess Specific Skills: The FMS screens fundamental movement, not sport-specific skills, power, endurance, or strength in isolation. It's a foundational screen, not a comprehensive performance assessment.

Who Can Benefit from an FMS Scan?

The FMS is applicable to a wide range of individuals:

• Athletes: From recreational to professional, to identify movement inefficiencies that could impact performance or lead to injury.
• General Population: Individuals starting a new fitness program, or those looking to improve overall physical health and reduce the risk of everyday aches and pains.
• Post-Rehabilitation Clients: To bridge the gap between formal physical therapy and returning to full activity, ensuring foundational movement patterns are restored.
• Fitness Enthusiasts: To gain a deeper understanding of their body's movement capabilities and optimize their training.

Conclusion: Integrating FMS into Your Fitness Journey

The Functional Movement Screen is an invaluable tool for anyone serious about optimizing their physical potential and safeguarding against injury. By providing a clear, objective assessment of fundamental movement patterns, it empowers individuals and their coaches to make informed decisions about training. Embracing the FMS means prioritizing movement quality, building a resilient foundation, and ultimately, fostering a more effective, safer, and sustainable approach to fitness and athletic performance. It's a critical step in understanding your body's unique movement blueprint and unlocking its full potential.