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.