Functional Movement Screen (FMS) with Dr. Johnny

Summary

In this video, a fitness expert collaborates with Dr. Johnny, a sports chiropractor, to demonstrate a Functional Movement Screen (FMS). FMS is a valuable tool used to assess mobility and identify potential limitations or pain during exercises. They walk through an at-home, abbreviated version of the traditional FMS, which includes exercises like squats, lunges, and leg raises. Each movement is analyzed for range, stability, and pain. The goal is to help individuals train effectively without injury. Dr. Johnny also shares insights from his Manhattan-based clinic, specializing in sports injuries and mobility.

Takeaways

• 😀 The video focuses on performing a Functional Movement Screen (FMS) at home without equipment, offering an abbreviated version of the traditional test.
• 🤸‍♂️ The FMS is used to assess mobility issues and pain during exercises, particularly focusing on limitations in shoulder, hip, and back mobility.
• 🦵 The first movement in the FMS is the deep squat, used to test for mobility and pain in the lower body and back.
• 🏋️‍♂️ The second movement is the hurdle step, which assesses hip mobility and balance by stepping over a raised object.
• 🦶 The inline lunge is the third movement, where a pipe or similar object is used to check for balance and core stability.
• 💪 The fourth test is shoulder mobility, where the distance between the fists is used to determine the suitability for pressing exercises.
• 👟 The active leg raise is the fifth movement, assessing hip mobility and hamstring flexibility while lying flat.
• 🏃‍♂️ The trunk stability push-up is the sixth test, which checks for core strength and control during a modified push-up.
• 🤸‍♀️ The final movement is rotary stability, where the person balances on hands and knees to check for control and coordination.
• 🏥 Dr. Johnny, a sports chiropractor, helps guide the test and offers insights into injury prevention and soft tissue therapy.

Q & A

What is an FMS, and why is it important?

FMS stands for Functional Movement Screen. It's a way to assess movement limitations, such as shoulder or hip mobility issues, which could lead to improper exercise form and potential injuries during training.

What are some common mobility issues FMS can help identify?

FMS can help identify issues like shoulder mobility, hip mobility, pain during squatting, and limitations in mid-back (thoracic) movement.

How is the Deep Squat performed in the FMS test?

For the Deep Squat, the individual stands shoulder-width apart, raises their arms above their head, and squats as low as possible while trying to maintain an upright posture. The test helps identify pain, mobility issues, and form during the movement.

What is the purpose of the Hurdle Step in the FMS?

The Hurdle Step tests hip mobility and balance. In a home version of FMS, a box can be used as a hurdle. The person steps over the box while maintaining balance, and signs of pain or difficulty are noted.

How is the Inline Lunge conducted, and what does it measure?

The Inline Lunge involves lunging forward with a stick held behind the head, mid-back, and butt to maintain proper posture. It assesses hip and core stability, as well as balance and mobility.

What does the Shoulder Mobility test reveal about someone’s upper body mobility?

The Shoulder Mobility test involves trying to bring the fists close together behind the back. If they are more than one or two fists apart, it may indicate shoulder mobility limitations that could affect exercises like pressing.

What does the Active Leg Raise test in the FMS?

The Active Leg Raise evaluates hip mobility by having the person lift one leg while lying flat on the ground. Limited mobility in this test can indicate issues that may affect exercises like deadlifts.

How does the modified push-up test differ from a traditional push-up in FMS?

In the FMS push-up test, the person's thumbs are placed in line with their eyes, and they perform a push-up while maintaining core stability and proper form. It tests upper body and core strength.

What is the significance of the Cobra stretch in the FMS?

The Cobra stretch is used to assess trunk mobility and check for any pain during spinal extension, helping to identify potential back issues.

What is the goal of performing an at-home, ad-hoc FMS test?

The goal of an at-home FMS test is to assess basic movement patterns, identify any potential pain or mobility issues, and provide feedback on whether certain exercises should be modified or avoided.

Outlines

00:00

🏋️ Introduction to Functional Movement Screen (FMS)

The video begins with an introduction to the Functional Movement Screen (FMS), explaining that it's a great way to test for limitations in mobility and pain during exercise. The host is joined by Dr. Johnny, a sports chiropractor from Warrior NYC, who specializes in movement and injury prevention. The purpose of the video is to demonstrate how to conduct an FMS at home without the professional equipment, using a simplified version of the screening process.

05:00

🦵 Deep Squat and Movement Observations

The first exercise demonstrated in the FMS is the deep squat. The host guides Dr. Johnny through the movement, observing his form, pain levels, and any mobility limitations, specifically in his shoulders and back. The goal is to assess whether any red flags emerge, such as pain or poor mobility, which could indicate a need for modification in training exercises.

10:00

🚶‍♂️ Hurdle Step Test for Hip Mobility

Next, the host demonstrates the hurdle step test, typically performed with specialized FMS equipment. Using a box as an alternative, Dr. Johnny steps over it to test his hip mobility and balance. The host looks for any signs of struggle or pain during the movement and concludes that Dr. Johnny has good hip mobility.

🏃‍♂️ Inline Lunge for Stability and Balance

The third exercise is the inline lunge, designed to test balance and stability. Dr. Johnny is asked to lunge while keeping a pipe against his body to maintain alignment. The host highlights the importance of balance and notes how even small challenges can reveal potential areas for improvement in stability and hip mobility.

💪 Shoulder Mobility and Impingement Test

In this section, the focus shifts to shoulder mobility. Dr. Johnny performs a shoulder mobility test by attempting to bring his fists together behind his back. The host explains how the distance between the fists can indicate shoulder mobility issues. Dr. Johnny experiences mild shoulder impingement, which the host attributes to daily activities like holding his baby or sleeping on one side.

🦵 Active Leg Raise for Hip Flexibility

The host introduces the active leg raise, which tests hip mobility and flexibility, critical for exercises like deadlifts. Dr. Johnny struggles slightly with the test due to tight pants and strong legs. The host uses this opportunity to explain the importance of ensuring good hip mobility to prevent injury during weightlifting movements.

🤸 Push-Up and Trunk Stability Test

The sixth exercise focuses on trunk stability through a modified push-up. Dr. Johnny is asked to perform the movement with his thumbs aligned with his eye sockets, and the host observes his core strength and ability to keep his body aligned during the push-up. This test evaluates both upper body strength and core stability.

🧘‍♂️ Cobra and Rotary Stability Test

The final movement is the cobra stretch, testing for any pain or discomfort in the spine while extending the back. Dr. Johnny performs the stretch without pain. The host also introduces the rotary stability test, which assesses balance and coordination by checking for wobbling during specific movements. Dr. Johnny passes both tests with no issues.

📊 FMS Wrap-Up and Recommendations

The host concludes the session by reviewing the seven FMS exercises: deep squat, hurdle, inline lunge, shoulder mobility, active leg raise, trunk stability, and rotary stability. He emphasizes that the FMS is about ensuring the client can move without pain and that the simplified version shown can be done at home. The host encourages viewers to prioritize mobility and injury prevention during training and promotes Dr. Johnny's expertise in sports therapy and chiropractic care.

Keywords

💡Functional Movement Screen (FMS)

The Functional Movement Screen (FMS) is a tool used to evaluate movement patterns and identify limitations or asymmetries that could lead to injury. In the video, FMS is described as a method to assess mobility and pain during different exercises like squats and lunges, helping to determine if someone is fit to perform certain movements safely. The speaker explains how an FMS can be modified for at-home use without professional equipment.

💡Mobility

Mobility refers to the ability of the body to move freely and efficiently through its range of motion. In the video, mobility issues, such as shoulder or hip mobility problems, are highlighted as common factors that can affect performance during exercises. The speaker emphasizes the importance of identifying mobility limitations through FMS to prevent injuries during workouts.

💡Deep Squat

The deep squat is a foundational movement in the FMS that tests lower body strength, balance, and mobility, particularly in the hips, knees, and ankles. In the video, Dr. Johnny is guided through the deep squat as the first test, assessing his posture and identifying any pain or limitations. The speaker notes that issues during the squat, such as leaning forward, could indicate thoracic or hip mobility problems.

💡Shoulder Mobility

Shoulder mobility assesses the range of motion and flexibility of the shoulders, which is crucial for exercises like pressing movements. In the video, this test is performed by having Dr. Johnny bring his hands behind his back to see how close his fists can get. The test helps identify limitations that could impact overhead and flat pressing, which is critical for avoiding injuries during upper body workouts.

💡Inline Lunge

The inline lunge is an FMS exercise that evaluates balance, stability, and the alignment of the lower body. It involves lunging forward while maintaining a controlled position of the torso and lower limbs. In the video, the test is used to determine if Dr. Johnny can keep his balance and maintain proper alignment without pain, highlighting any potential issues with lower body mobility or stability.

💡Hip Mobility

Hip mobility is the ability of the hip joint to move through its range of motion without restriction or pain. In the video, hip mobility is tested through movements like the active leg raise, which helps assess whether an individual can properly hinge at the hips. Dr. Johnny’s performance on this test indicates his hip flexibility and whether he might be at risk during exercises like deadlifts.

💡Trunk Stability

Trunk stability refers to the ability to maintain control of the spine and core during movement. It is crucial for overall body strength and injury prevention. The video demonstrates a modified push-up to assess trunk stability, observing if the hips and core remain engaged throughout the movement. Proper trunk stability ensures safe performance in various exercises by supporting the spine and preventing unwanted movement.

💡Rotary Stability

Rotary stability measures the body's ability to control rotational forces, particularly through the core, during movement. In the video, this is tested with a bird-dog exercise, where the participant must maintain balance while extending opposite limbs. This test highlights coordination and core control, which are essential for dynamic movements and reducing the risk of injury.

💡Impingement

Impingement refers to pain or discomfort caused by the pinching of tendons or muscles in the shoulder joint. The video discusses impingement during shoulder mobility testing, where Dr. Johnny experiences slight discomfort while raising his elbow. Recognizing impingement is important because it can indicate an increased risk of injury during specific upper body movements, like overhead presses or lateral raises.

💡Manual Therapy

Manual therapy involves hands-on techniques like massage, joint manipulation, and mobilization to relieve pain, improve mobility, and enhance performance. In the video, Dr. Johnny, a sports chiropractor, uses manual therapy as part of his practice to treat sports injuries and overuse issues. This approach complements the FMS by addressing soft tissue restrictions that may be identified during the movement screens.

Highlights

Introduction to FMS (Functional Movement Screen) as a method to assess limitations during training, such as shoulder or hip mobility issues.

Explanation of how to perform an at-home version of the FMS without needing professional equipment, making it accessible for everyone.

Dr. Johnny, a sports chiropractor and owner of Warrior NYC, shares his expertise in movement, injuries, and sports therapy.

Deep squat assessment: Evaluating thoracic mobility and identifying any pain or limitations in the squat depth.

Hurdle step test: A substitute with a box to assess hip mobility and balance, key for functional movement analysis.

Inline lunge test: Using a PVC pipe for body alignment, testing stability, and identifying potential balance issues.

Shoulder mobility test: Checking how close the fists can get, highlighting the risk of flat or overhead pressing if shoulder mobility is poor.

Detecting shoulder impingement: Explaining that slight pinches in the shoulder can result from overuse, such as holding a baby or sleeping on one side.

Active leg raise test: Assessing hip mobility to prevent hamstring injuries during exercises like deadlifts.

Modified push-up for trunk stability: Testing strength and ensuring proper core engagement to avoid hip drops.

Cobra stretch test: Evaluating if there's any pain while extending the lower back, crucial for trunk mobility.

Rotary stability test: Checking if the individual can maintain balance during simple exercises, key for injury prevention.

Practicality of the FMS: Focusing on pain-free movement and gauging stability, rather than strictly following traditional scoring metrics.

Dr. Johnny’s expertise in soft tissue therapy, acupuncture, and sports medicine, treating athletes and influencers in NYC.

FMS takeaway: It's about ensuring clients can train safely without getting hurt, emphasizing the importance of functional movement assessments for long-term fitness.

Transcripts

guys today we're going to be doing an

FMS if you do not have the equipment at

home FMS stands for functional movement

screen and it's a phenomenal way to test

for limitations during training so for

example if you have shoulder mobility

issues if you have hip mobility issues

if you have pain while squatting these

are things that can kind of deter

whether or not you should be doing

certain exercises while training and

using your program so I'm here with Dr

Johnny or Johnny can tell us a little

bit about yourself brother yeah I'm a

sports chiropractor owner of warrior NYC

which is a physical therapy chiropractic

clinic in Manhattan uh we specialize in

movement so injuries sports injuries

overuse stuff in the gym I mean we

really just try to get people training

hard for longer than they can amazing so

Dr Johnny I know very well I've been a

friend for Years also one of the best

chiropractors in New York City and he

does a lot of manual therapy he's got an

amazing business so he he's going to

humor me and let me take him through a

functional movement screen even though

he's more than capable but the reason to

really do this is so when you're at home

and you don't have an FMS which is a

something you have to buy buy these

apparatus at how can you do an FMS on

your own and this is kind of an ad hoc

so to maybe or abbreviated it's not a

serious a traditional FMS goes on a

score from like zero to three I'm just

going to take you through how I do an

FMS with clients in like an Abridged

version of it so first movement on an

FMS is the Deep squat so I'm going to

set up Dr Johnny on the line here Dr

Johnny could you put your feet shoulder

width apart for me beautiful once you

put your hands above your head now part

of the FMS is getting people limited

feedback about shoulder width apart and

hands keep your hands behind you as much

as possible and I want you to squat down

to depth

beautiful can you keep your hands behind

your back sure thing

now a traditional FMS they wouldn't

guide the client like this but I just

want to see what this guy is capable of

doing come down as low as you can keep

going keep going keep going and what I'm

looking to see is do you have any pain

no pain no and then I want to see how

upright he can stay while squatting and

this is movement number one go down one

more time

beautiful great no pain no pain so what

I got to see was that his hands kind of

leaned forward a little bit so maybe he

has some thoracic mobility issues which

means his mid back spine but he is

capable of getting to depth in a squat

all we're doing is we're going through

these movements to see if anything's

painful or if you're like going to fall

over like if he was trying to squat and

he'd jump forward that's a red flag that

he has some shoulder or some hip uh

mid-back and some hip mobility issues so

that's our first exercise the second

movement is the hurdle now traditionally

when you set up with an FMS they have

all the equipment you need to step over

in this case we don't so I'm going to

use a box because we're doing an at-home

version of an FMS I like to set up the

box so that I'm basically at parallel

right around there can you put your foot

on there for me so he's pretty close to

parallel now what I want to look to do

on a traditional FMS you literally step

over something with both feet and make

sure that you stepped over the item and

you're able to clear it in this case I

just want to see can he step up onto the

Box Johnny go ahead and step over to the

Box yep good come back down can you do

the same foot for me again sure

now if he was doing this

and as doing it he was chipping forward

he was really struggling to get

from point A to point B that would be a

problem also if he was in pain right so

let's do one more

good traditionally on an FMS you do

three come down of each side of each

movement you do it three times through

other side sure

beautiful come back down

come back up

go come back down

come back up

so I would gauge from this that he has

good hip mobility that's the hurdle so

first one was a deep squat number two

was the hurdle the third one is an

inline lunge and again this isn't

abbreviated we're not as buttoned up

version of an FMS I'm gonna have him

take his feet

so that he's able to Lunge all the way

down in his knee doesn't hit his heel so

which foot do you want to lead with uh

let's go left foot first first perfect

now so you want to give enough space on

my knee can hit 100 I'm using a PC pipe

for that uh that deep squat you could

literally use a broom you can basically

use anything to hold in this position

and I'm going to take one behind his

head

and put the other one on his back and

I'm going to ask him to try to keep this

pipe against his head against his

mid-back and against his butt and go

ahead and lunge down for me great come

back up do it again it's not uncommon

that when people do this they lose

balance any pain no pain no pain do it

again just my ego just your ego switch

sides switch your feet

and now when he switches feet he's going

to switch hands so make sure that you

have a uh both feet lead and that you

switch hands when you do this exercise

and again he's going to try to keep it

against his head against his back and

against his butt go ahead lunge down I

think you need a little bit more space

yeah this one feels different already

that's all right

oh I'm missing it beautiful go ahead get

on the line I like to use this line

to keep him on here to see if he can

balance

do it again

great so those are our first any pain no

pains those are our first three

movements and again this is a less

buttoned up abbreviated version of a

traditional FMS so so far we've done a

deep squat we have done a hurdle and now

we have done an inline lunge to test if

there's any pain to see if there's any

stability and to make sure that he can

do full range of motion while doing each

of these

okay so exercise number four four is

shoulder Mobility this is a fun one I'm

gonna take this away for a minute I'm

gonna have Dr Johnny face this way

so what he's essentially going to do is

he's going to take his hands and he's

going to make baby fists he's going to

put his thumbs inside of his hands great

and then in one false swoop he's going

to try to reach around and see how close

he can get his two fists together right

all right so put one behind the other

okay here's the deal if he is more than

two of his fists apart from each other

it means he's probably not cleared to do

flat pressing if he's more than one fist

away from each other like this

then he might not be able to do overhead

pressing so the further his hands apart

the more severe it is this is not always

the case some people are very jacked and

they have more musculature or they're

just overweight so they might not be

able to get as close to each other but

in many cases if your hands are more

than two uh links apart from each other

two-fifths in length you should not flat

press and if they're more than one apart

you should not over press the more apart

they are the more severe your lack of

shoulder Mobility is try the other side

for me

now it's very common if there's an

asymmetry here that one side is worse

than the other so you can see there's

quite a bit of distance here I'm not

telling you that you can't overhead

press I'm not telling you they can't

flat press but I am telling you that you

might be at risk if this is the case

okay face Shores the camera so that's

our test right simply fists as such

boom try to see how close

and this is how we do shoulder Mobility

now I'm going to test and see if he's an

impingement can you put one hand on your

shoulder great and now when you lift up

your elbow

does it pinch

can you do the other side for me

does it pinch a little bit little pinch

mat a little bit so it might have

impingement in one of his shoulders

there's nothing structurally wrong if

that happens it could be he sleeps on

that shoulder too much he has a new a

new baby he could be holding his baby

more often than arm that's what you're

doing yeah he's holding his that I do

this all the time so let's see right now

yes he's doing all this stuff and he's

holding it and the shoulder gets a pinch

or you could be sleeping on that it's

nothing structurally long but it might

hurt when you do certain exercises

lateral raises or things like that and

so that's how we can detect a shoulder

uh impingement and so this is how we

look at shoulder Mobility which is

number four number five I'm gonna have

him lay down on my back yep and if you

fly on the line please sure

and we're gonna do a leg raise an active

leg raise this I think is incredibly

good it's a way of gauging

hip mobility so if you think about how

far I can push my hips back when I'm

doing things like hinging dead lifting

things like that this is how we're

checking what Dr Johnny's hip mobility

is this is number 500 FMS and this is

active leg raise so I want his legs to

stay as straight as possible both of

them I want his head back on the floor I

want his back flat and I want you to

lift one leg up in the air

beautiful and you can see it gets about

here I'd like for him to be able to get

in line here come back down do it again

for me

and that's okay he can't do it keep this

leg flat for me and the key is this leg

has to stay flat and he has to stay flat

in the ground come back up again do it

again

beautiful switch sides

good come back down how much of a kind

of lay on my pants being too tight and

my legs being too jacked he's too jacked

that's his problem we're good here good

beautiful come up for me for one second

will you I'm going to show you mine okay

show off

Palms right

now I'm not trying to show off my

shoulder Mobility was horrible but you

can see the difference in hip mobility

all that means is maybe you have to be

cautious when you're doing with things

like deadlifts that you don't pull your

hamstring or you don't put yourself in a

position that you shouldn't be so that

is our fourth exercise on our FMS so

we're essentially going to do a push-up

but it's a modified version traditional

push-up

looks like this we're going to set this

push up a little bit differently where

we're going to put our thumbs in line

with our nose come on down for me

beautiful come in troll sir can you see

all Johnny come closer come closer to me

come closer to me we're making him work

out here today sorry guys okay come down

on your on your butt on your uh stomach

I'm gonna take his thumbs I'm gonna put

his thumbs in line actually with his eye

socket so traditionally when you're

doing a push-up his hands are going to

be back here I want his arms to be 90

degrees and I want his him to be flat on

here his feet are perfect they're in the

ground put your elbows up keep your head

down now give me a push-up from that

weird position Johnny

good come back down

and do it again I'm watching for a

couple things here does he have the

strength to do this does he have the

pectoral the tricep strength necessary

to it and the other thing go again

I'm making sure that he doesn't drop at

his hips great nice job come on up that

is the trunk Mobility now one thing that

happens sometimes is when people attempt

to push-up

they'll go like this and they can't get

their core up at the same time because

they don't have the trunk strength

necessary to get into that position last

thing I want to see is can you do cobra

you're still Gap straight extension yep

oh yeah great and we test to see if he

has any pain while doing Cobra do Cobra

for me

so that's another test that's our six

test which is looking at trunk strength

FMS tests this where they try to see if

you can do both on the same side I don't

even bother nobody passes that test it's

not that essential all I want to see is

can you get into this position starting

at L4 wrist underneath elbow underneath

shoulder

hip knees underneath hips

can I do that without wiggle wobbling or

falling over and even do I have the

ability to do it so we'll test Dr Johnny

he's going to have no problem doing this

so we're gonna go hands on the shoulders

knees under hips right yeah keeping your

spine there

great yep

down exactly right hands left

good a little wobbly but no pain there

no pain no pain no issues now along with

that you can do this for me

see if you can do child pose for me

without any pain

beautiful sit back on your heels

any pain nope right so we want to test

and run through that oh it feels good

those are the seven exercises exercise

number one is a deep squat exercise

number two is the hurdle exercise number

three is the inline lunge number four

shoulder Mobility number five active leg

raise number six trunk stability and

number seven rotary stability that's a

functional movement screen hold on

remember guys this is really an

unbuttoned up version they're very

technical about it I actually have my

level two certification FMS I believe in

it very highly but they kind of have

their noses up a little bit it's it's

really not that big of a deal you just

want to make sure the client isn't in

pain and being able to have a metrics

for being able to test if they can or

cannot do things because that's what

it's about right it's about being able

to go train and not get hurt because if

you get hurt you have to go see me Dr

Johnny who where are you at again uh

Manhattan New York City and what's the

best way to find you Dr Johnny Instagram

or warrior.nyc beautiful and again this

guy has an amazing Clinic he treats the

next he treats all sorts of athletes in

the area he's really very focused on

Mobility yeah very focused a lot me a

lot of very beautiful influencers people

like that so they find us he trapped he

just treated Brian Mazza recently so

just stuck out of here just knock out of

here Ryan Harrell he's about as world

famous as they come yeah um so but

seriously like he's the man and he does

a phenomenal job at Chiropractic and um

uh what we call it therapy and

acupuncture it's a little Hands-On

sports medicine so like kind of like um

uh uh body official stuff yeah your mile

fast show which is a more sophisticated

way of saying any kind of like tissue

work tissue style yeah they call it soft

tissue muscle tone and ligament

beautiful so he's an expert at soft

tissue in New York City and again he's

the man guys if you like what you see

here today this is all about helping

real people get be able to do real

things at the gym am so hit a subscribe

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