Functional Movement System By Gray Cook: A Comprehensive Guide to FMS and SFMA

Here is the outline of the article: # Functional Movement System by Gray Cook: A Comprehensive Guide ## Introduction - What is Functional Movement System (FMS) and who is Gray Cook - Why FMS is important for assessing movement quality and preventing injuries - How FMS works and what are the components of FMS ## The Functional Movement Screen - What is the Functional Movement Screen and how to perform it - What are the seven movement patterns tested by the FMS and what do they measure - How to score and interpret the FMS results and identify dysfunctions ## The Selective Functional Movement Assessment - What is the Selective Functional Movement Assessment and how to perform it - What are the six movement patterns tested by the SFMA and what do they measure - How to score and interpret the SFMA results and identify impairments ## The Corrective Strategies - What are the corrective strategies and how to apply them - What are the three principles of corrective exercise: mobility, stability, and motor control - How to use exercises, tools, and techniques to improve movement quality ## The Movement Principles - What are the movement principles and how to understand them - What are the ten movement principles proposed by Gray Cook and what do they mean - How to use the movement principles to guide exercise and rehabilitation practices ## Conclusion - Summarize the main points of the article and restate the benefits of FMS - Provide some tips and resources for learning more about FMS - Encourage the reader to try FMS and improve their movement quality ## FAQs - Some common questions and answers about FMS Here is the article with HTML formatting: # Functional Movement System by Gray Cook: A Comprehensive Guide If you are interested in improving your movement quality, preventing injuries, and optimizing your performance, you may have heard of Functional Movement System (FMS) by Gray Cook. But what exactly is FMS and how can it help you? In this article, we will provide a comprehensive guide to FMS, covering its history, components, applications, and principles. By the end of this article, you will have a better understanding of FMS and how to use it to enhance your health and fitness. ## Introduction ### What is Functional Movement System (FMS) and who is Gray Cook? Functional Movement System (FMS) is a systematic approach to assessing movement quality that was developed by Gray Cook, a physical therapist, strength coach, and author. Gray Cook has spent his entire career refining and developing functional evaluation and exercise techniques. He has also written several books on movement, including *Movement: Functional Movement Systems: Screening, Assessment, Corrective Strategies*, which is considered a classic in the field. FMS is based on the idea that movement quality is essential for optimal health and performance. Movement quality refers to how well you can perform basic movement patterns that are fundamental for human function. These movement patterns include squatting, lunging, pushing, pulling, bending, twisting, and balancing. By assessing your movement quality, you can identify any dysfunctions or limitations that may affect your performance or increase your risk of injury. FMS consists of two main components: the Functional Movement Screen (FMS) and the Selective Functional Movement Assessment (SFMA). The FMS is a simple screening tool that can be used by anyone to evaluate their movement quality. The SFMA is a more advanced assessment tool that can be used by clinicians to diagnose specific impairments or pain. Both tools use a standardized scoring system that provides objective feedback on your movement quality. ### Why FMS is important for assessing movement quality and preventing injuries? FMS is important for assessing movement quality because it provides a reliable and valid way to measure your movement patterns. By using FMS, you can get a clear picture of your strengths and weaknesses in terms of mobility, stability, and motor control. Mobility refers to your ability to move through a full range of motion. Stability refers to your ability to maintain posture and alignment during movement. Motor control refers to your ability to coordinate your muscles and joints during movement. By identifying your dysfunctions or limitations in these areas, you can address them with appropriate corrective strategies before they cause problems. For example, if you have poor mobility in your hips or ankles, you may compensate by overusing your lower back or knees during squatting or lunging. This can lead to pain or injury in these areas over time. By improving your mobility in your hips and ankles, you can reduce the stress on your lower back and knees and perform better. FMS is also important for preventing injuries because it can help you detect any potential risk factors that may predispose you to injury. For example, if you have poor stability in your core or shoulders, you may be more prone to injury during pushing or pulling movements. By improving your stability in these areas, you can enhance your performance and reduce your injury risk. FMS can also help you prevent injuries by guiding your exercise and rehabilitation programs. By using FMS, you can design your programs based on your individual needs and goals. You can also monitor your progress and adjust your programs accordingly. By following a personalized and progressive approach, you can optimize your results and avoid overtraining or undertraining. ### How FMS works and what are the components of FMS? FMS works by using a series of standardized tests that evaluate your movement quality across different movement patterns. These tests are performed in a specific order and scored on a scale of 0 to 3. The score reflects how well you can perform the movement pattern without pain or compensation. The higher the score, the better the movement quality. The components of FMS are: - The Functional Movement Screen (FMS): a screening tool that consists of seven movement tests that measure mobility, stability, and motor control across basic movement patterns. - The Selective Functional Movement Assessment (SFMA): an assessment tool that consists of six movement tests that measure mobility, stability, and motor control across more complex movement patterns. - The Corrective Strategies: a set of exercises, tools, and techniques that are used to improve movement quality based on the FMS or SFMA results. - The Movement Principles: a set of guidelines that explain the logic and philosophy behind FMS and how to apply it to exercise and rehabilitation practices. In the following sections, we will explain each component in more detail and provide some examples of how to use them. ## The Functional Movement Screen ### What is the Functional Movement Screen and how to perform it? The Functional Movement Screen (FMS) is a simple screening tool that can be used by anyone to evaluate their movement quality. It consists of seven movement tests that measure mobility, stability, and motor control across basic movement patterns. These movement patterns are: - Deep Squat: a test of lower body mobility and stability - Hurdle Step: a test of lower body mobility and stability in a single-leg stance - In-Line Lunge: a test of lower body mobility and stability in a split stance - Shoulder Mobility: a test of upper body mobility and stability - Active Straight Leg Raise: a test of lower body mobility and core stability - Trunk Stability Push-Up: a test of upper body strength and core stability - Rotary Stability: a test of core stability and coordination To perform the FMS, you will need a few simple equipment: - A measuring stick or tape - A 2x6 board or similar - A hurdle or similar - A dowel rod or similar You will also need someone to administer the FMS for you and score your performance. The person should be familiar with the FMS protocol and scoring criteria. The FMS protocol is as follows: 1. Warm up for 5 to 10 minutes with some light cardio and dynamic stretches. 2. Perform each movement test in the order listed above. Follow the instructions given by the administrator for each test. 3. Score each test on a scale of 0 to 3 based on the following criteria: - 0: Pain during any part of the test - 1: Unable to perform the test or unable to assume the starting position - 2: Able to perform the test but with compensation or deviation from the ideal form - 3: Able to perform the test with no pain or compensation 4. Record your scores for each test and add them up to get your total FMS score. Here are some examples of how to perform each movement test: #### Deep Squat 1. Stand with your feet shoulder-width apart and toes pointing forward. 2. Hold a dowel rod overhead with your arms straight and elbows locked. The dowel rod should be aligned with your spine. 3. Descend into a deep squat position while keeping your heels on the ground, your chest up, and your arms overhead. 4. Hold the bottom position for one second and then return to the starting position. #### Hurdle Step 1. Stand with your feet together and toes touching a 2x6 board. 2. Place a hurdle at knee height in front of you. 3. Hold a dowel rod behind your neck with your arms straight and elbows locked. 4. Step over the hurdle with one leg while keeping your torso upright and your dowel rod aligned with your spine. 5. Touch your heel to the ground on the other side of the hurdle without shifting your weight or moving the dowel rod. Here is the continuation of the article with HTML formatting: #### In-Line Lunge 1. Stand with your feet together and toes touching a 2x6 board. 2. Hold a dowel rod behind your neck with your arms straight and elbows locked. 3. Step forward with one leg and place your heel on the board. Your front knee should be aligned with your front ankle and your back knee should be aligned with your back hip. 4. Lower your back knee to touch the board while keeping your torso upright and your dowel rod aligned with your spine. 5. Hold the bottom position for one second and then return to the starting position. #### Shoulder Mobility 1. Stand with your feet shoulder-width apart and toes pointing forward. 2. Make a fist with each hand and place your thumbs inside your fists. 3. Reach one arm over your shoulder and down your back as far as possible. Reach the other arm under your shoulder and up your back as far as possible. 4. Try to touch your fists together behind your back without bending your elbows or moving your torso. 5. Hold the position for one second and then switch arms. #### Active Straight Leg Raise 1. Lie on your back on a flat surface with your legs straight and together. 2. Place a 2x6 board under your knees so that they are slightly bent. 3. Hold a dowel rod perpendicular to the ground above your hips with both hands. 4. Lift one leg off the ground while keeping it straight and aligned with the dowel rod. 5. Raise your leg as high as possible without bending your knee or moving your pelvis or lower back. 6. Hold the position for one second and then lower your leg. #### Trunk Stability Push-Up 1. Lie on your stomach on a flat surface with your legs straight and together. 2. Place your hands on the ground under your shoulders (for men) or under your chest (for women). 3. Keep your elbows close to your body and point them backward. 4. Lift your body off the ground by pushing through your hands while keeping your torso and legs rigid and aligned. 5. Hold the top position for one second and then lower yourself to the ground. #### Rotary Stability 1. Start on all fours on a flat surface with your hands under your shoulders and your knees under your hips. 2. Place a 2x6 board under your hands and knees so that they are touching the board. 3. Lift one arm and the opposite leg off the ground while keeping them straight and parallel to the board. Here is the continuation of the article with HTML formatting: ### How to score and interpret the FMS results and identify dysfunctions? To score and interpret the FMS results, you need to add up your scores for each movement test and get your total FMS score. The total FMS score ranges from 0 to 21 points, with higher scores indicating better movement quality. The FMS scoring criteria are as follows: - 0: Pain during any part of the test - 1: Unable to perform the test or unable to assume the starting position - 2: Able to perform the test but with compensation or deviation from the ideal form - 3: Able to perform the test with no pain or compensation The FMS score can help you identify any dysfunctions or limitations in your movement patterns that may affect your performance or increase your risk of injury. According to some research studies, a total FMS score of 14 or less is associated with a higher risk of injury. Therefore, if your total FMS score is below 14, you may want to address your movement quality issues with corrective strategies. However, the total FMS score is not the only thing that matters. You also need to look at your individual scores for each movement test and compare them between your right and left sides. This can help you identify any asymmetries or imbalances in your movement patterns that may also contribute to poor performance or injury risk. According to Gray Cook, an asymmetry is defined as a difference of one point or more between your right and left sides on any of the five bilateral tests (hurdle step, in-line lunge, shoulder mobility, active straight leg raise, and rotary stability). Therefore, if you have any asymmetries in your FMS results, you may want to address them with corrective strategies as well. Here are some examples of how to interpret your FMS results and identify dysfunctions: - If you score a 0 on any movement test, it means that you have pain during that movement pattern. This is a red flag that indicates a potential injury or pathology that needs medical attention. You should stop the FMS and consult with your physician before continuing with any physical activity. - If you score a 1 on any movement test, it means that you are unable to perform that movement pattern or assume the starting position. This indicates a severe limitation in your mobility, stability, or motor control that prevents you from executing the movement properly. You should prioritize improving this movement pattern with corrective strategies before progressing to more complex or demanding movements. - If you score a 2 on any movement test, it means that you are able to perform that movement pattern but with compensation or deviation from the ideal form. This indicates a moderate limitation in your mobility, stability, or motor control that affects your movement quality and efficiency. You should work on improving this movement pattern with corrective strategies while maintaining your current level of physical activity. - If you score a 3 on any movement test, it means that you are able to perform that movement pattern with no pain or compensation. This indicates a good level of mobility, stability, and motor control that allows you to execute the movement properly. You should maintain this movement quality and focus on enhancing your performance and fitness. ## The Selective Functional Movement Assessment ### What is the Selective Functional Movement Assessment and how to perform it? The Selective Functional Movement Assessment (SFMA) is an advanced assessment tool that can be used by clinicians to diagnose specific impairments or pain in individuals who have musculoskeletal problems. The SFMA is based on the same principles as the FMS but uses more complex and challenging movement patterns that require higher levels of mobility and stability. The SFMA consists of six movement tests that measure mobility, stability, and motor control across more complex movement patterns. These movement patterns are: - Cervical Spine Patterns: a test of neck mobility and stability - Upper Extremity Patterns: a test of shoulder girdle mobility and stability - Multi-Segmental Flexion: a test of trunk and lower extremity mobility and stability during forward bending - Multi-Segmental Extension: a test of trunk and lower extremity mobility and stability during backward bending - Multi-Segmental Rotation: a test of trunk and lower extremity mobility and stability during twisting - Single-Leg Stance: a test of lower extremity mobility and stability in a single-leg stance To perform the SFMA, you will need a clinician who is trained and certified in the SFMA protocol and scoring criteria. The clinician will also need some simple equipment: - A measuring stick or tape - A 2x6 board or similar - A dowel rod or similar - A goniometer or similar The SFMA protocol is as follows: 1. Warm up for 5 to 10 minutes with some light cardio and dynamic stretches. 2. Perform each movement test in the order listed above. Follow the instructions given by the clinician for each test. 3. Score each test on a scale of FN, FP, DN, or DP based on the following criteria: - FN: Functional and Non-Painful: Able to perform the test with no pain or compensation - FP: Functional and Painful: Able to perform the test with pain but no compensation - DN: Dysfunctional and Non-Painful: Unable to perform the test or perform it with compensation and no pain - DP: Dysfunctional and Painful: Unable to perform the test or perform it with compensation and pain 4. Record your scores for each test and identify any impairments or pain sources. Here are some examples of how to perform each movement test: #### Cervical Spine Patterns 1. Stand with your feet shoulder-width apart and toes pointing forward. 2. Hold a dowel rod behind your neck with your arms straight and elbows locked. 3. Move your head and neck in four directions: flexion, extension, rotation, and lateral flexion. 4. Try to touch your chin to your chest, your head to the dowel rod, your chin to your shoulder, and your ear to your shoulder without moving your torso or dowel rod. #### Upper Extremity Patterns 1. Stand with your feet shoulder-width apart and toes pointing forward. 2. Hold a dowel rod in front of you with your arms straight and elbows locked. 3. Move your arms and shoulders in four directions: flexion, extension, abduction, and internal rotation. 4. Try to raise your arms overhead, behind your back, out to the sides, and across your chest without bending your elbows or moving your torso or dowel rod. #### Multi-Segmental Flexion 1. Stand with your feet shoulder-width apart and toes pointing forward. 2. Hold a dowel rod behind your back with one hand on the top of the rod and the other hand on the bottom of the rod. 3. Bend forward from your hips and knees while keeping your back straight and your dowel rod aligned with your spine. 4. Try to touch your toes with both hands without losing contact with the dowel rod or rounding your back. #### Multi-Segmental Extension 1. Stand with your feet shoulder-width apart and toes pointing forward. 2. Hold a dowel rod behind your back with one hand on the top of the rod and the other hand on the bottom of the rod. 3. Bend backward from your hips and knees while keeping your back straight and your dowel rod aligned with your spine. Here is the continuation of the article with HTML formatting: #### Multi-Segmental Rotation 1. Stand with your feet shoulder-width apart and toes pointing forward. 2. Hold a dowel rod behind your neck with your arms straight and elbows locked. 3. Rotate your torso and hips to one side as far as possible without moving your feet or dowel rod. 4. Try to point your chest and dowel rod toward the wall on your side without bending your knees or spine. #### Single-Leg Stance 1. Stand with your feet shoulder-width apart and toes pointing forward. 2. Hold a dowel rod in front of you with your arms straight and elbows locked. 3. Lift one leg off the ground and bend it at 90 degrees at the hip and knee. 4. Balance on your standing leg while keeping your