Functional Movement Screening

What Is Functional Movement Screening?

Functional Movement Screening (FMS) is a standardized assessment system that evaluates the quality of fundamental movement patterns. Developed by physical therapist Gray Cook and strength coach Lee Burton, the FMS uses seven specific movement tests to identify asymmetries, limitations, and compensatory patterns that increase your risk of injury and limit your performance.

Unlike subjective evaluations that rely on practitioner opinion, the FMS produces a quantifiable score — a number from 0 to 21 — that serves as an objective baseline for tracking progress over time. Research consistently shows that individuals who score 14 or below on the FMS have a significantly elevated risk of musculoskeletal injury.

At SF Custom Chiropractic, we integrate FMS into our assessment process for athletes, active individuals, and anyone who wants to understand how their body moves and where their weak links are hiding.

The Seven Movement Patterns

The FMS evaluates these seven fundamental movement patterns, each scored on a scale of 0 to 3:

1. Deep Squat

Tests bilateral, symmetrical mobility and stability of the hips, knees, and ankles, as well as thoracic spine extension and shoulder mobility. This pattern reveals restrictions that affect every lower body exercise and daily activities like sitting and lifting.

2. Hurdle Step

Assesses unilateral stance mechanics and hip mobility — the ability to step over an obstacle while maintaining balance and pelvic stability. Limitations here indicate single-leg stability deficits common in runners and field sport athletes.

3. In-Line Lunge

Evaluates hip and ankle mobility, quadricep flexibility, and knee stability in a split-stance position. This pattern tests the deceleration and direction-change capabilities essential for most sports and daily activities.

4. Shoulder Mobility

Tests the combined range of motion of the shoulder joint in internal rotation, external rotation, and extension. Asymmetries between sides reveal imbalances that predispose the shoulder to impingement and rotator cuff injury.

5. Active Straight Leg Raise

Measures hamstring and gastroc-soleus flexibility while testing the ability of the contralateral hip to maintain stability. This pattern directly correlates with low back health and lower extremity injury risk.

6. Trunk Stability Push-Up

Evaluates the ability to stabilize the core during upper body pushing movements. Poor performance indicates a disconnect between upper and lower body that leads to energy leaks during athletic movements and increases spinal injury risk.

7. Rotary Stability

Tests multi-plane trunk stability during combined upper and lower body movement. This is the most challenging pattern and reveals deficits in the core stabilization system that protects the spine during complex movements.

How FMS Identifies Hidden Dysfunction

Many people feel fine during their daily routine but harbor movement dysfunctions that only reveal themselves under specific loading conditions. The FMS is designed to expose these hidden compensations by placing the body in positions that demand full mobility and stability simultaneously.

A common example: a runner may complete hundreds of miles without apparent issue, but an FMS reveals significant asymmetry in their hurdle step and active straight leg raise. These compensations force other structures to work harder, eventually leading to overuse injuries in the knee, hip, or low back. By identifying the dysfunction before injury occurs, corrective intervention can be targeted precisely where it is needed.

What Your FMS Score Means

• Score of 3 — the movement is performed correctly without compensation
• Score of 2 — the movement is completed but with some form of compensation or deviation
• Score of 1 — the individual cannot perform the movement pattern even with compensation
• Score of 0 — pain is present during the movement (requires clinical evaluation before correction)

Your total score (out of 21) provides a global movement quality snapshot, while individual pattern scores identify specific areas for corrective intervention. Asymmetries between left and right sides are tracked separately and are often more predictive of injury than the total score alone.

What Happens After Your FMS

Based on your FMS results, your provider will develop a targeted corrective exercise program designed to address your specific dysfunctions. The program follows a systematic hierarchy:

1. Mobility first — restore full range of motion in restricted joints and tissues
2. Stability second — build motor control and stabilization in the newly available range
3. Movement integration — incorporate corrected patterns into functional and sport-specific movements
4. Performance training — load the corrected patterns with strength and power work

Re-screening at regular intervals (typically every 4-8 weeks) tracks your progress and ensures corrective strategies are working. Most patients see meaningful improvements in their FMS scores within the first month of consistent corrective work.

Who Benefits from FMS?

• Athletes — identify weak links before they become injuries
• Fitness enthusiasts — ensure your exercise program is building on a solid movement foundation
• Desk workers — detect posture-related dysfunction and asymmetries
• Post-rehabilitation patients — verify that movement quality has been fully restored after injury
• Anyone starting a new fitness program — establish a baseline and create a smart training plan

Frequently Asked Questions

How long does an FMS take? The full seven-test screening typically takes 15-20 minutes. Results review and corrective exercise prescription add an additional 10-15 minutes.

Do I need to be athletic to take the FMS? No. The FMS evaluates fundamental human movement patterns that everyone should be able to perform. It is designed for all fitness levels.

How often should I be re-screened? Every 4-8 weeks during an active corrective program. After scores normalize, annual screening is recommended to catch developing asymmetries early.

Does the FMS replace a medical evaluation? No. The FMS is a movement screening tool, not a diagnostic test. If pain is identified during screening (score of 0), a clinical evaluation is performed before corrective work begins.

Ready to Get Started?

Call us at (415) 521-3073 or book your appointment online today.