Coach Double-A can even fix a Moose's dysfunction with FMS

[box type="info" align="aligncenter" class="" width=""] Note from Coach Moose: The following is Part 2 of a 3 part series on FMS: Functional Movement Screening. Coach Anthony Agtarap of Engineered Bodies performed a screen on me a number of months ago , after which provided me a unique prescription of movements and exercises to address some of my personal mobility and stability dysfunctions. These are explored within this post. Enjoy![/box]

[caption id="attachment_17212" align="alignright" width="334"] Missed part 1? Click here to read.[/caption]

In part 1, " What is FMS? Why you need a Functional Movement Screen ", I discussed the importance of movement screening and why that information is important to you as you train towards your fitness goals.

To recap, remember:

"if we have movement dysfunction as indicated in the FMS movement screen, it increases our risk to injury as we train and it also limits our body's ability to adapt to a training stimulus like weight training or conditioning work."

In this part, I'll explain what we do with the data collected in the FMS screen and explain why it's important for you to understand whether your movement dysfunction is a mobility issue or stability issue.

How does the FMS scoring system work?

The FMS scoring system for all seven movement patterns is as follows:

• A score of 3 if the client performs the pattern as directed


• A score of 2 if the client performs the pattern but requires compensation


• A score of 1 if the client is unable to perform the pattern (movement dysfunction)


• A score of 0 if the client has pain regardless of movement quality.

https://youtu.be/UYAGzfovzuE

After we conduct an FMS screen, we look for the movement patterns that received scores of 1’s or 0’s and patterns that have asymmetries. If a client scores a 0 then we’ll refer them to qualified clinicians so that pain can be removed. If a client scores 1’s and/or has asymmetries then we conduct an assessment and decide if the movement dysfunction is primarily a mobility issue or a stability issue.

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[highlight color="yellow"] Note, the following is Coach Moose's FMS prescription. Each one is unique to the person based on their Functional Movement Screen results...[/highlight]

"Coach Moose" has some DIS-FUNCTION... but here's Coach Double-A's FMS prescription

The exercises in this YouTube playlist are used to correct your Active Straight Leg Raise (ASLR) movement pattern which will ultimately provide better hip stability and cut your risk to injury when you're training. These exercises should also start to reduce some of your knee pains, lower back pains, IT band tightness symptoms, and SI joint instability issues.



Please work on these 2x/day (e.g. morning session and an evening session and definitely before training. This entire playlist should not take any more than 10 minutes to complete.

For the leg lowering drill, please do a 3-4 sets of max reps per leg ultimately building up to 15-20 reps per leg. (Remember, max reps is the maximum amount of perfect reps that you can do before you compensate.  If you find one leg more challenging to stabilize than the other, you are to do double the amount of sets on that leg.) [/box]

What's the difference between mobility and stability in movement?

Mobility is your joint range of motion. Under the term mobility , our bodies can have flexibility issues of the tissues and range of motion issues of the joint. Stability on the other hand is the coordination and timing of the muscles to create integrity of the joint. As you can see, there's a big difference between mobility and stability and they each require a different corrective strategy to fix it.

Real Life Examples of FMS in use

Here are a couple of common situations that I see a lot at our training facility:

Do you have tight hamstrings?

If so, then you're either the person who will do their stretches diligently or completely ignore them. Let's say you're the one who does consistently stretch your hamstrings because you believe they are tight. Let's say you're even going to yoga daily to fix what you believe is a flexibility issue. If you're consistent with your stretching and you believe that the issue is a flexibility issue then you should notice some significant change in the tissue extensibility of your hamstring wouldn't you think? Let's say you can do a simple toe touch with your legs completely locked out in both standing and seated postures but somehow you can't lift your straight leg past 30-degrees while you laying on your back. Perhaps the issue is not a flexibility issue at all. It could be a stability issue so no amount to stretching will remedy this.

Another example: How about knee discomfort?

Let's say you've started to notice a slight discomfort in your knee either when you perform squats or after your session. Over time of continued squatting, this knee discomfort starts to morph into a bit of a lower back pain. You then start rolling all the muscles you know in your legs and lower back for many hours a day to remedy this but nothing seems to work.  You now have chronic lower back pain and you have no idea why. The next step is you end up seeing someone for treatment of your lower back and although you feel great post session and perhaps a few days after, the symptom starts to rear its ugly head again. What if the reason for this discomfort is coming from your ankle? Maybe your ankle mobility is a joint-related issue which has created compensations and dysfunction up the chain to your lower back? No amount of rolling will fix this issue either.

These two scenarios above is the equivalent of constantly mopping up the puddle of water beside a leaky faucet.

Instead of doing that, why not go through the steps to find where the leak is coming from and deal with that?

That is why the assessment session or sessions is a very important step for us as fitness professionals and movement coaches. It helps guide us as we look for the source of that leak.

If this step doesn't happen during the first couple of steps of your fitness journey then you're simply guessing which is not only a waste of time, it's inaccurate and more importantly not solving anything.

Get screened, get assessed, and start working on correcting the real source causing you potential discomfort or chronic pain.

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Author Bio:

Anthony Agtarap is a husband, a father, and a former professional engineer who switched careers to follow his passion of empowering people to live a pain-free, healthy, and strong life full of vitality. He is also the founder of Engineered Bodies Strength & Conditioning (aka CrossFit Port Moody).

If you have chronic pains in your daily life and you are tired of not being able to enjoy what life has to offer or if pains are limiting your athletic potential then he will determine the source of those pains and give you the knowledge and systems to eliminate them once and for all. Once you’re pain-free, Anthony helps you move to the best of your ability, then teach you the technical skills that will build a stronger, more powerful, more robust, more energized, more athletic, and more confident version of yourself that you can feel proud of for the rest of your new life. Imagine what that life could be like. He can help you make that a reality.

He is committed to building a strong, supportive, and engaging community of quality “movers” and strives to make a positive change in the community we do business in. He has created and supports many local charity initiatives and continues to support small-businesses in the community. He helps people in the community connect.

Anthony is also driven to seek knowledge and gets excited to share this knowledge with his clients, his teammates, and his community. He has connected with other health and fitness professionals locally and internationally so that they can deliver high-quality educational workshops for other trainers and coaches hosted at Engineered Bodies. He believes by providing education and knowledge, the overall quality of the health and wellness industry will evolve. He wants to be a big part of that evolution.

Follow @AnthonyAgtarap  on Twitter, @Anthony.Agtarap on Instagram, and connect on Facebook.