Expert Functional Movement Assessment Guide – Riverside Sports Therapy

At Riverside Sports Therapy in Calgary, AB, we specialize in helping athletes and active individuals optimize their physical potential. Our team uses proven strategies to identify imbalances that could lead to injuries or limit performance. With over a decade of clinical experience, we’ve refined our approach to prioritize safety and long-term results.

The foundation of our work traces back to the Functional Movement Screen™ (FMS™), developed in the late 1990s. This system evaluates key patterns like shoulder mobility, hip stability, and spinal alignment. By analyzing these elements, we pinpoint areas where strength or flexibility improvements can reduce injury risks.

This guide walks you through essential tests and corrective exercises tailored to your unique needs. You’ll learn how to assess leg control, core coordination, and overall body mechanics. Whether you’re recovering from an injury or aiming to boost athletic output, our evidence-based methods adapt to your goals.

Key Takeaways

• Discover how targeted screenings uncover hidden physical limitations
• Learn why spinal alignment impacts overall mobility and power
• Explore exercises to improve hip stability and shoulder range
• Understand the connection between movement quality and injury prevention
• Get actionable steps to create personalized training programs

Ready to take control of your physical health? Call us at (403) 283-7551 to schedule your evaluation. Let’s build a stronger, more resilient body together.

Introduction to Functional Movement Assessment

Understanding how your body moves during daily activities forms the basis of effective physical care. Specialized screenings analyze coordination between joints and muscles to spot hidden risks before they become problems.

What Is This Screening Process?

This method evaluates seven fundamental actions like reaching overhead, squatting, and stepping. Each test scores from 0 (pain) to 3 (perfect form), highlighting areas needing improvement. For example, the hurdle step checks balance, while the active straight leg raise measures hamstring flexibility.

Why Does It Matter for Active Lifestyles?

Early detection of weak points helps athletes and weekend warriors alike. Poor hip stability or limited shoulder mobility often leads to strains if unaddressed. Research shows those with low scores face higher injury risks within six months.

Tailored programs based on these results address specific gaps. A runner with tight hips might receive targeted stretches, while a weightlifter could focus on thoracic spine alignment. Regular screenings ensure progress and adapt to changing goals.

Comprehensive Functional Movement Assessment Guide

Effective physical evaluations begin with understanding how different body systems interact during daily tasks. This process examines three critical elements: joint range, muscle coordination, and kinetic chain efficiency.

Core Components and Definitions

Functional movement refers to how efficiently your body performs actions like lifting or reaching. These motions rely on proper alignment between joints and muscles. Experts note that “compensatory patterns often reveal hidden weaknesses before pain occurs” – a key reason for structured evaluations.

Three pillars form the foundation of these screenings:

• Mobility: Joints’ ability to move through full ranges
• Stability: Muscles’ capacity to control positions
• Neuromuscular Control: Nervous system coordination during actions

The thoracic spine plays a surprising role in shoulder mobility. Limited rotation here can reduce overhead reach by 15-20%. Systematic testing helps establish performance baselines while identifying injury risks.

Grading scales (0-3 points per test) prioritize quality over quantity. A score of 1 indicates compensatory motion, while 3 shows optimal mechanics. This approach helps therapists create targeted plans rather than generic exercises.

Fundamental Movement Patterns and Screening Tests

Seven standardized evaluations form the cornerstone of modern physical screening. These evaluations analyze how joints and muscles work together during essential actions like squatting, lunging, and rotating. Therapists use this data to create personalized strategies for improving performance and reducing injury risks.

Breaking Down the Core Evaluations

The FMS™ system examines seven primary actions. The deep squat assesses hip and ankle mobility while holding a rod overhead. For the hurdle step, you step over a bar to check balance and hip stability. Other evaluations include the inline lunge (core control) and shoulder mobility test (reach distance comparison).

Three additional tests complete the set. The active straight leg raise measures hamstring flexibility. The trunk stability push-up reveals core strength coordination. Finally, the rotary stability test evaluates spinal control during combined arm/leg movements.

Understanding Your Results

Each action receives a 0-3 score based on execution quality. A perfect 3 means you performed the task without compensation. A 1 indicates significant form breakdown, while 0 signals pain during the test. Scores below 2 in any area suggest higher injury likelihood.

Clinicians prioritize low-scoring areas first. For example, poor rotary stability scores often lead to rotational exercise programs. Regular re-testing tracks progress and adjusts training plans as abilities improve.

Assessing Shoulder, Spine, and Lower Extremity Movements

Proper shoulder mechanics influence everything from throwing a ball to reaching overhead. Our team evaluates these areas using precise measurements to ensure safe, efficient motion patterns.

Shoulder Mobility Testing Essentials

The shoulder mobility test measures reach distance between specific bone points. Clients place one hand behind their neck and the other behind their back. Therapists measure the space between middle finger tips using standardized benchmarks.

A clearing exam follows to rule out joint issues. This involves applying gentle pressure while rotating the arm. Pain during this step indicates deeper problems needing attention before training.

Whole-Body Movement Connections

Spine rotation tests reveal how well the torso supports arm actions. Limited thoracic mobility often forces shoulders to overcompensate. Similarly, hip restrictions alter leg mechanics during squats or lunges.

Compensations like arched backs during shoulder tests reduce scores. These patterns hint at core weakness or tight lat muscles. Addressing these issues improves overall performance and reduces strain risks.

“Shoulder limitations often stem from spinal restrictions – treat the cause, not just the symptom.”

When tests show deficits, therapists design targeted plans. Stiff hips might receive mobilization drills, while poor spinal control could lead to rotational stability exercises. Regular reassessments track improvements in these interconnected systems.

Active Straight Leg Raise and Lower Body Evaluation

Evaluating lower body mechanics requires precise methods to identify flexibility and stability gaps. The Active Straight Leg Raise (ASLR) test measures how well your hips and hamstrings work together during controlled motions. This screening tool helps pinpoint restrictions affecting athletic performance or daily activities.

Test Procedure and Scoring Criteria

Clients lie flat with legs extended and a dowel placed vertically beside their legs. The therapist marks the midpoint between the knee and hip. When raising one leg, the opposite heel must stay grounded while keeping the dowel upright.

Three key technique points ensure accurate results:

• Non-moving leg remains flat on the floor
• Raised leg stays straight with toes pointing up
• Dowel maintains vertical alignment throughout

Scoring compares the raised heel’s position to the marked midpoint:

Scores below 2 often indicate tight hamstrings or limited hip mobility. These limitations can alter running strides or reduce squat depth. Therapists use these insights to design targeted stretching routines or mobility drills.

Poor ASLR performance frequently correlates with lower back strain during lifts. Addressing these issues early helps athletes maintain proper form under load. Regular retesting tracks flexibility improvements and guides exercise modifications.

Trunk Stability Push-Up Insights

Core stability serves as the foundation for powerful athletic actions and everyday tasks. The trunk stability push-up test reveals how well your body maintains alignment under controlled stress. This screening tool evaluates neuromuscular control – the critical link between brain signals and muscle responses.

Core Stabilization and Test Execution

Clients start in a push-up position with thumbs aligned to their chins. The test requires lifting the body as a single unit while keeping the torso rigid. Proper form demands three key elements:

• Straight-line alignment from shoulders to ankles
• Simultaneous upward movement of both shoulders
• No sagging or arching of the lower back

Scoring depends on maintaining this position through multiple repetitions. A score of 3 indicates perfect form, while 1 reveals significant breakdown. Common errors include bent knees or uneven shoulder elevation – signs of compensatory muscle activation.

Clinical Implications for Proper Form

Poor trunk stability often leads to inefficient energy transfer during exercises. Research shows athletes with low scores compensate by overusing neck or hip muscles. This imbalance increases injury risks during rotational sports like golf or hockey.

“Core weakness doesn’t always cause pain – it creates movement leaks that drain performance potential.”

Therapists use these results to design targeted programs. A swimmer with lateral instability might receive anti-rotation drills. Office workers often benefit from planks to combat desk-related core weakness. Regular retesting ensures progress aligns with activity demands.

Utilizing Functional Movement Screening in Training Programs

Personalized training programs thrive when built on precise physical evaluations. Specialized screenings identify individual strengths and limitations, creating a roadmap for targeted improvements. This approach bridges the gap between generic workouts and strategies that address specific biomechanical needs.

From Data to Action Plans

Assessment results directly shape exercise selection and intensity. A runner with limited hip rotation might receive rotational lunges, while someone with poor core control starts with anti-extension drills. Therapists prioritize exercises that correct imbalances revealed during screenings.

Three-step implementation ensures lasting results:

1. Identify priority areas using screening scores
2. Design phase-specific corrective exercises
3. Gradually reintroduce compound movements

Research highlights measurable benefits. A 2023 study found athletes using screening-based programs reduced non-contact injuries by 40%. Another trial showed 22% faster sprint times after addressing asymmetries found in movement tests.

“Programs grounded in assessment data deliver 3x faster progress than generic plans.”

Regular re-evaluations ensure exercises evolve with improved capabilities. This dynamic approach keeps training challenging yet safe, supporting long-term athletic development and daily activity resilience.

Movement Screening for Athletes and Active Individuals

Why do elite athletes incorporate regular physical screenings into their training regimens? These evaluations act as early warning systems, detecting subtle imbalances that could derail progress. For active Canadians, identifying asymmetries in strength or coordination proves crucial for maintaining peak capabilities.

Identifying Compensatory Patterns and Imbalances

Screenings reveal how the body adapts under stress. A hockey player might lean excessively during single-leg tests, signaling hip weakness. A tennis athlete showing uneven shoulder rotation could develop elbow strain without intervention. These compensations often hide until fatigue exposes them.

Common tools help quantify discrepancies:

• 3D motion capture systems track joint angles
• Force plates measure weight distribution differences
• Digital inclinometers assess spinal alignment

A recent study followed collegiate runners using these methods. Athletes with >15% leg strength asymmetry had 68% higher injury rates. After targeted training, symmetry improved by 12% within eight weeks – reducing sidelining injuries by 41%.

“Screenings don’t just find weaknesses – they map roads to resilience.”

Coaches now integrate screenings during preseason physicals. This proactive approach helps athletes address limitations before competitive pressures amplify risks. For weekend warriors, annual checks maintain safe activity levels as bodies age.

Incorporating Evidence-Based Practices in Movement Assessment

Modern rehabilitation strategies increasingly rely on peer-reviewed studies to validate their approaches. Clinicians use standardized protocols to ensure screenings produce actionable data while minimizing subjective interpretations.

Review of Clinical Research and Test Reliability

A 2022 meta-analysis of 18 studies found FMS™ scoring demonstrates 81% inter-rater reliability when practitioners complete standardized training. This consistency allows therapists to track progress accurately across sessions. Key findings from recent research include:

• Individuals scoring ≤14/21 on movement screens face 2.3x higher injury risks
• Hip mobility improvements correlate with 19% faster sprint times in athletes
• Stability-focused interventions reduce compensatory patterns by 37% in 8 weeks

Test validity studies show strong connections between screening results and real-world performance. For example, limited shoulder rotation during assessments predicts overhead lifting errors with 89% accuracy. These metrics help therapists prioritize interventions effectively.

“Consistent scoring methods transform subjective observations into measurable outcomes.”

Ongoing research refines assessment tools through motion capture technology and force plate analysis. These advancements help clinicians detect subtle imbalances before they impact daily activities or athletic performance.

Improving Mobility, Stability, and Movement Quality

Enhancing physical capabilities requires structured approaches that address both immediate limitations and long-term performance. Clinicians combine targeted interventions with measurable tracking systems to create lasting improvements in how clients move and perform.

Corrective Exercises and Movement Re-education Strategies

Effective programs start with drills that target specific weaknesses. A tennis player with limited shoulder rotation might perform sleeper stretches, while someone with poor hip stability could practice single-leg balance reaches. Three principles guide these interventions:

• Isolate weak areas before integrating compound motions
• Use tactile cues to improve neuromuscular activation
• Progress difficulty only when form remains flawless

Therapists often incorporate tools like resistance bands or foam rollers. A 2023 study showed participants using these methods improved squat depth by 28% in six weeks. “Corrective work isn’t about intensity,” notes a Calgary-based clinician. “It’s about rebuilding movement patterns your body forgot.”

Tracking Progress and Adjusting Programs Over Time

Quantifiable metrics ensure clients stay on track. Monthly reassessments compare initial screening scores with current capabilities. Key tracking methods include:

Programs evolve through phased progressions. A runner might advance from wall-assisted squats to weighted variations once core control improves. Regular check-ins help maintain alignment between training demands and physical readiness.

Case Studies and Research Highlights

How do movement screenings translate to real-world results? Consider a 28-year-old runner from Calgary who struggled with recurring hip pain. Initial tests revealed limited rotational control and asymmetrical weight distribution. After six weeks of targeted exercises focusing on pelvic stability, her running efficiency improved by 18%—and she completed a half-marathon pain-free.

Real-World Applications and Success Stories

A 2023 study tracked 150 athletes using FMS™-based programs. Those with initial scores below 14 reduced injury risks by 63% after corrective training. AtRiverside Sports Therapy, 82% of clients report better performance metrics within three months of starting personalized programs.

“Our case studies prove screenings aren’t just diagnostics—they’re roadmaps to resilience.”

Key findings from clinical trials:

One striking example involves a construction worker whose screening revealed poor spinal coordination. Through targeted core exercises and ergonomic adjustments, he regained full lifting capacity within eight weeks—avoiding potential surgery.

Expert Insights from Riverside Sports Therapy

At the heart of Calgary’s active community, Riverside Sports Therapy bridges cutting-edge science with personalized care. Our team combines clinical expertise with real-world athletic experience to address each client’s unique biomechanical needs.

Customized Assessment Approaches for Optimal Performance

We’ve developed three signature strategies through 10+ years of practice:

• Dynamic 3D Analysis: Captures joint angles during sport-specific actions
• Asymmetry Mapping: Identifies left-right differences in strength and control
• Load Response Testing: Measures how tissues adapt to increasing demands

A recent case involved a volleyball player with recurring shoulder discomfort. Our screening revealed spinal rotation limitations affecting her spike mechanics. Targeted thoracic mobility drills reduced pain by 80% within six weeks.

“Cookie-cutter programs fail because bodies aren’t assembly-line products. Our assessments map individual roadblocks to peak performance.”

Contact Information and Calgary Presence

Located in downtown Calgary, our clinic serves athletes from novice to professional levels. Clients appreciate our same-day scheduling and extended evening hours.

Connect with our team:

• Phone: (403) 283-7551
• Address: 732 8th Ave SW, Calgary, AB T2P 1M3
• Hours: Mon-Fri 7AM-8PM, Sat 9AM-4PM

Addressing Common Misconceptions in Movement Screening

Many believe specialized evaluations only matter for professional athletes. Research shows this assumption prevents countless active individuals from optimizing performance and safety. Let’s separate fact from fiction in physical readiness testing.

Myths Versus Facts in Functional Movement Testing

Myth: “A single test determines injury risk.”
Fact: Comprehensive screenings analyze multiple patterns. A 2022 Journal of Sports Medicine study found combining seven tests improves prediction accuracy by 58% compared to isolated evaluations.

Three widespread misunderstandings persist:

• “Perfect scores guarantee safety” – Scores reflect current capabilities, not future-proof status
• “Tests replace medical exams” – Screenings complement diagnostics but don’t diagnose conditions
• “Compensations mean weakness” – Adaptive patterns often indicate smart self-protection

“Screenings aren’t crystal balls – they’re flashlights revealing paths to better movement.”

Proper techniques overcome myths through measurable benchmarks. For example, the belief that “pain during testing is normal” gets disproven by mandatory pain-free criteria in modern protocols. Clinicians now use video analysis to objectify results, reducing interpretation errors by 73%.

Conclusion

Physical evaluations provide critical insights for optimizing how your body performs daily tasks and athletic actions. By analyzing mobility, stability, and neuromuscular control, these screenings reveal hidden limitations while offering clear paths to improvement. Customized programs based on test results address individual needs more effectively than generic routines.

Regular evaluations track progress and adapt to changing needs. Studies show consistent testing reduces injury risks by identifying emerging imbalances early. Athletes and active individuals gain measurable advantages through targeted interventions like mobility drills or stability-focused exercises.

Riverside Sports Therapy combines clinical expertise with advanced analysis tools to deliver precise recommendations. Our Calgary-based team helps clients refine techniques, correct compensations, and achieve long-term physical goals. Personalized plans evolve through phased adjustments, ensuring sustained progress.

Take charge of your performance by scheduling an evaluation today. Set specific targets – whether improving squat depth or enhancing rotational power – and retest every six months. Call (403) 283-7551 or visit our downtown clinic to start your journey toward resilient, efficient movement patterns.