Are you moving well? – Functional Movement Screen™ (FMS)

Coach Shokes - 

FMS Level 1 Certified |

When you first walk into our gym and start training with us, we, coaches, are not so interested in whether you have experience in weight training, or how strong you currently are, or what sports you have played.  The first question we ask ourselves is “Does this person move well?”  In other words, “Does this person have good movement patterns?”

Having good movement patterns is vital in everyday life, but it becomes even more important especially when you’re involved in more advanced physical activities and sports, such as hockey, football and weight lifting.

Good movement patterns mean firing right muscles at the right time in the right sequence. When you have good movement patterns, you have a working feedback loop, can respond to verbal or kinetic cues well, and adjust and correct your own movement. But when you have any limitation in mobility or stability, tissue integrity or coordination, you develop poor movement patterns and/or dysfunctional movement.

It is known that poor movement pattern and asymmetry in movement patterns increase the risk of injury especially if built on a previous injury. Often, recovering from injury and getting pain free does not mean that the affected movement patterns go back to normal. Ideally, athletes ensure that their movement patterns are meeting a baseline before starting to build strength and develop skills. After all, you can’t walk before learning to crawl, and recovering from an injury often follows a similar progression.

Movement dysfunction and asymmetry can come from different reasons. It can be developmental, or traumatic, or acquired, or any combination of the above. Developmental movement problems arise when movement opportunities are denied or modified, or inappropriate activities are introduced when they are not ready. Traumatic movement dysfunction can be caused by injuries, tissue damage, inflammation, and altered movement patterns due to pain. Acquired movement dysfunction comes from lifestyle or repetitive activities both natural and unnatural.

Not surprisingly, when you have movement dysfunction, you are not necessarily aware of it. Your brain finds clever ways to compensate and make it “work”, allowing the dysfunctional movement patterns to become the default movement patterns. In these cases, movement patterns need to be reconstructed and brought up to the baseline.


This is where the Functional Movement Screen™ (FMS) comes into play.


What is the Functional Movement Screen™ (FMS)?

FMS is the screening tool used to identify limitations or asymmetries in seven fundamental movement patterns that are key to functional movement quality in individuals with no current pain complaint or no musculoskeletal injury.

The seven testing patterns are designed to provide observable performance of basic functional movements by placing an individual in positions where weaknesses and imbalances become noticeable if appropriate mobility and motor control is not utilized.


As the name indicates, this is a screening tool and NOT a diagnostic tool. It simply categorises whether or not you have any dysfunctional movement patterns. Once we see where the weakest link is, we will come up with corrective strategies to improve your overall movement patterns. The tests will be performed again to see the improvement.



Interested in the FMS?

Contact Coach Shoko ( to book an appointment or ask any questions you may have regarding the FMS.




Movement – Functional Movement Systems

Gray Cook with Dr. Lee Burton, Dr. Kyle Kiesel, Dr. Greg Rose & Milo F. Bryant

The Functional Movement System –

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