Functional Movement Screen (FMS) with Dr. Johnny
Summary
TLDRIn 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
🏋️ 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.
🦵 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.
🚶♂️ 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.
Mindmap
Keywords
💡Functional Movement Screen (FMS)
💡Mobility
💡Deep Squat
💡Shoulder Mobility
💡Inline Lunge
💡Hip Mobility
💡Trunk Stability
💡Rotary Stability
💡Impingement
💡Manual Therapy
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
button follow me on Instagram follow Dr
Johnny on Instagram thanks for tuning in
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