We've recently updated our programs and now conduct a Functional Movement Screening with all incoming the guests. Our goal is to help direct guests to classes where they'll be able to safely participate. Since this is a change, we thought it would be helpful to tell a bit more about this screening and what it looks like.
We thought it would be helpful to explain this screening and what it looks like so that you know what to expect prior to your stay.
Part 1: What does the FMS do for me?
The Functional Movement Screen is a tool that reveals vulnerable spots. In the same respect, it reveals areas that, if worked on in the appropriate manner, can guide you in being one step closer to having bullet proof joints. When a house is being built, careful time is spent making sure the foundation is solid. When a house is being purchased, careful time is spent inspecting and screening the house for anything that may cause structural issues in the future. The reason for this is important. It would be counterproductive to purchase a beautifully decorated house with a poor structural foundation. It makes more sense, in the beginning, to invest money in a solid foundation to have a house with longevity. The decorating can be saved for later.
Similarly, the FMS is an inspection/screening tool which takes a snapshot of how your foundation is today. It can reveal potential problems that may be there currently or problems that could potentially manifest down the road. The two most influential characteristics of a strong foundation in the human body consist of healthy mobility (primarily in the spine, shoulders, and hips) and healthy stability (primarily in the spine, shoulders, and hips). When the foundation is all set, then the decorations can be added later. In this metaphor, the decorations would be things like your golf swing, tennis swing or skiing.
Part 2: Screening Mobility
At H3, we perform the screening until we have enough information to best guide our guests. For example, the very first thing we do here at H3 with the FMS is ask, “Are you willing and able to get up and down from the ground.” If the answer is yes, we continue forward with the screening. If the answer is no, then we do not perform the screening because we have enough information at that point. Chances are, if someone is unwilling or unable to get on the floor, they would excel in our classes that stay standing and/or seated. These would be our Impact 1 classes.
In the case of someone willing to get on the floor, we begin by looking at Shoulder Mobility and Hip Mobility (the FMS refers to hip mobility as Active Straight Leg Raise… or… ASLR). Scoring with healthy mobility on these two movements sets the body up for success on the rest of the screen. Without healthy mobility, it is almost certain that every other movement will be compensated. If a guest scores with unhealthy mobility and/or expresses sharp pain during these movements, we discontinue the screen as we now have enough information to help guide them. Since this guest is willing to get on the floor, we would recommend that they seek classes that are both Impact 1 and Impact 1F Classes. We would also guide them to classes and services that will directly help them improve mobility in a healthy way.
Part 3: Screening Stability on the Floor
In the case where someone scores with healthy mobility and without pain, we continue forward with stability on the floor movements. These consist of Rotary Stability (RS) and Trunk Stability Push Up (TSPU). As you will see in the video below, both of these movements are quite challenging to complete in a healthy way. Healthy scores on these movements are a demonstration of quality stability and protection of the spine. While it is always great to score well on these, our primary concern at H3 is knowing whether or not the attempt caused pain or not. Even if the movement cannot be completed, as long as there is no pain, we will continue further screening. If at any point sharp pain is experienced, the screen is discontinued.
Part 4: Screening Stability Standing Up
Assuming no sharp pain has been experienced, we would continue forward with the standing stability movements. These movements are the In-Line-Lunge (ILL), the Deep Squat (DS) and the Hurdle Step (HS). All three of these movements reveal overall body awareness and balance when feet are placed in different positions. Having healthy stability in these movements is an indication of healthy utilization of the combined mobility and stability. In other words, someone who scores well on these typically has optimal control over their body’s movements. When a guest is able to complete the entire screening without pain, we recommend to them that they seek out Impact 1, Impact 1F and Impact 2 classes. When a guest is able to complete the entire screening without pain AND scores with a total score of 12 or higher, we recommend to them that they seek out impact 1, Impact 1F, Impact 2 and Impact 3 classes.
Part 5: How the FMS can enhance my stay at H3 and improve my chance of success at home.
H3 Class Types:
Impact 1: Pool, Standing or seated classes. No floor is involved.
Impact 1F: Able and willing to get on the floor
Impact 2: Completed entire FMS without pain
Impact 3: Completed entire FMS without pain and a total score of 12
The FMS is a tool that reveals vulnerable spots. In the same respect, it reveals areas that, if worked on in the appropriate manner, can guide you in being one step closer to having bullet proof joints. During your stay at H3, we use this information to guide you to the best classes, activities, and services in achieving this goal. In our workshop, “Understanding Your FMS Results”, we provide tools and information on how to keep improving upon this at home. What we find that it usually boils down to are two key factors; Mobility (primarily in the spine, shoulders, and hips) and stability (primarily in the spine, shoulders and hips). These two factors are the most influential in ensuring a strong and healthy foundation for your body.