The 7 functional movements were derived from the Functional Movement Screen (FMS), a screening tool used to identify asymmetries in individuals. Each movement requires the participant to have optimal mobility and stability in various demanding postures. Due to the complexity of each movement, compensations will be identified if someone is weak in a particular movement pattern. The FMS has been shown to a good predictive screening tool for injury in the athletic population.
The 7 Movements
Movement #1: Overhead Squat
The overhead squat tests both trunk stability and limb mobility.
Movement #2: Hurdle Step
The hurdle step tests single limb balance while performing an asymmetrical hip movement.
Movement #3: Inline Lunge
The inline lunge tests core stability from a narrow base of support.
Movement #4: Shoulder Mobility
Shoulder mobility tests the mobility and coordination of the spine and shoulder regions.
Movement #5: Straight Leg Raise
The straight leg raise tests the mobility of the posterior hip and leg muscles.
Movement #6: Push up
The push-up tests trunk stability while performing an upper body movement.
Movement #7: Bird Dog
The bird dog tests trunk stability while performing a dynamic asymmetrical limb movement.