Your scores for the Functional Movement Screen a few weeks ago are being entered as you read this. After we get all the data entered (thank you to all who have been helping!) we will be making graphs again like this to help understand the data better to help make us a better gym. As the scores are being entered, it’s important to understand what the different scores mean so you can understand why we are testing all of you. It’s important for us to use the data to adjust our programming, but it’s also important for all of you to look at your results so you can take responsibility for your body as well. And if you ever have any questions, please don’t hesitate to ask!
You can find a ton of detail on these tests on the Functional Movement website and in your results online (check your e-mail!), but here’s a basic breakdown of what the different tests mean in order of importance, as well as what to do with the scoring results.
- A score of 0 – seek medical advice prior to continuing exercise, possible injury that may get worse with continued exercise
- A score of 1 – correct the movement pattern and avoid specific exercises (see table below) until movement pattern is corrected and a higher score is reached
- An asymmetrical score ( i.e. right 1 left 2 or right 3 left 2 ) – correct the asymmetry while avoiding exercises related to the movement pattern (see table below) until movement pattern is corrected. If the asymmetry is 2-3 or 3-2, practice the exercises with low weight, volume and intensity until the scores become equal. Just because there’s a 3 in the score doesn’t mean it’s perfect when there’s an asymmetry
- A score of 2 – continue to improve movement pattern, practicing activities with low weight before adding volume and intensity.
Functional Movement Testing Details
|Test Name||Indications||Exercise Modifications (until pattern is corrected)||How to Improve*|
|Prone Press-up||Lower back injury||Avoid exercising painful area||Seek medical advice|
|Shoulder Impingement||Shoulder injury||Avoid exercising painful area||Seek medical advice|
|Kneeling Flexion||Lower back, hip, knee, ankle or shoulder injury||Avoid exercising painful area||Seek medical advice|
|Active Straight Leg Raise||Hip mobility restrictions and/or poor core activation||Avoid hip hinging (deadlift, clean, snatch, goodmorning), lunge, running||See exercises here|
|Shoulder Mobility||Shoulder complex and thoracic spine mobility restrictions. Movement pattern restrictions.||Avoid overhead movement (press, snatch, OH squat, pull-up) and anything symmetrical with the arms if asymmetry is present (push-up, rowing)||See exercises here|
|Shoulder Flexion||Shoulder complex and thoracic spine mobility restrictions. Movement pattern restrictions.||Avoid anything overhead such as press, pull-up, snatch or overhead squat.||This is a non-FMS test, but you can work on thoracic mobility and similar things to the Shoulder Mobility test.|
|Rotary Stability||Limited mobility in upper and lower body. Poor trunk control (activation and/or strength)||Avoid reciprocal pattern exercises.||See exercises here|
|Trunk Stability Push-up||Inefficient control of the trunk/midline and/or upper body weakness||Avoid symmetrical pressing, pulling and overhead activities.||See exercises here|
|In-line Lunge||Thoracic spine, shoulder complex or lower body mobility restrictions. Also lower body and trunk stability limitations.||Avoid lunging, split squats and running.||See exercises here|
|Hurdle Step||Hip, ankle, thoracic spine and shoulder complex mobility restrictions. Also poor stability in one leg activities from the ankle, knee, hip or trunk.||Avoid single leg activities, running and high impact (double unders, box jumps)||See exercises here|
|Deep Squat||Thoracic spine, shoulder complex, hip, knee, ankle. Also poor trunk/midline control/activation||Avoid pressing, pulling, anything with a symmetrical base (i.e. Olympic lifting)||See exercises here|
* We will be adding more ideas to help improve these scores into the workouts. These links just give you ideas to become more proactive in your own injury prevention.
Other Important Info
- Remember, it’s important to correct the tests in order of importance in the table above. If you have a positive prone press-up, don’t start working on deep squat corrective exercises. If you have an asymmetry with the active straight leg raise, don’t work on improving the in-line lunge until you correct the asymmetry. And a lot of times the later tests will score higher once you get the basic movements down!
- Some of the test are not fully completed, so do not pay attention to your overall score if you did not do all of the testing. Just look at the individual tests.
- Take a look at your old scores (if you have some) and see what the differences are!
- Another reminder to leave your ego at the door when reading these. We all have areas to improve on, so this is helping guide you on your individual needs. As well as track your progress towards your goals!
- Take the data seriously. There’s a lot of research behind the FMS making athletes of all type safer. So take advantage of this opportunity to reduce your injury risk and become better.
- Cat and I decided to add in the shoulder flexion test (lying on your back, knees into chest, arms overhead) to help test overhead flexibility because it’s so relevant to CrossFit. Therefore you will find your results for this test in the notes section, not the normal screen results area.
- Please contact email@example.com or catherine@crossfitsouthbay with any questions/concerns.
- Thank you again for all your patience with this! I’m looking forward to the changes that it will make towards making everyone better CrossFitters.
Leaving you with a photo of Nicole and I at the Seawheeze 1/2 marathon in Vancouver! Such an awesome race and so fun running into a fellow CFSBer. Yes we look a little tired, but we made it!!