Functional Movement

What is Functional Movement?

When one hears the term “functional movement” for the first time, several things may come to mind. Perhaps it is the name of a specific exercise, a form of therapy, an health approach, or a fitness test. While the definition is not any one of these specifically, it does combine several of these ideas. A functional movement approach focuses more on the quality of movement, than the quantity. It focuses on allowing us, as kinesthetic beings, to move efficiently with proper muscle and joint control, with minimal effort, and without pain.  

From the Beginning

   If you look at a young child it seems natural for them to move in ways different than adults. Similarly, you may feel this when you “feel” older and can’t bounce back as quickly. Kids definitely have greater flexibility and a greater range of motion. For example, if you watch a child squat down to the floor to pick up a toy they do it without pain or “noisy knees”. Perhaps you notice the child’s squat is far better than yours—even after years of training! Feet are flat on the floor, butt is back, and knees are above the ankle. It may not seem fair, but is understandable.

   As soon as we are born, we begin developing dominant muscles. .This also implies that other muscles weaken in time through lack of use or through injury. However, as adaptable beings with incredibly plastic and innovative bodies. Our body learns to compensate for its varying parts. With time, the body can become unbalanced and inefficient. Instead of the remaining at a high optimal functional ability we start to compensate. We can train our bodies with various exercises and good habits to be strong, flexible, fast—functional. Similarly, we can train our bodies to develop poor habits of immobility, imbalance, and increase our risk of injury.

Functional Movement Screen

   Gray Cook is one of the forerunners in the development of a functional movement approach. He strongly believes that “Human movement patters are the bedrock of all the other skills exercises and activities we do.” He developed a test, now used all over the world, and with world-class athletes, called the Functional Movement Screen (FMS). The FMS is comprised of seven movement patterns. Deep squat, hurdle step, in-line lunge, shoulder mobility, active straight leg raise, trunk stability push-up, and rotary stability. Three additional clearing tests are given to assess the presence or absence of pain. This screen is an analysis of fundamental movement patterns and evaluates the dynamic and functional capacity. This movement screen should be completed before beginning an exercise routine to determine efficiency of movement patterns. Furthermore it offers a different approach to injury prevention and performance predictability.

Functional Movement in Your Life

To ensure a physically healthy and active lifestyle it is important to not just go about our lives without thought of how our bodies were created to move. When we walk, run, sit in front of a computer, or wash the dishes, we should be attentive to how we utilize and optimize our bodies. A functional approach to our way of living will aid us in remaining active and healthy for more of our lives.

Often the topics of exercise routines, nutrition, or diets can easily become discouraging to those who desire to adopt a normal exercise schedule. There are infinite programs, forms of exercise, and information telling us what foods are the “best”. I believe so many people have a difficult time implementing healthy habits in their lives is due to lack of knowledge or fear. We all can relate to this. The first time a person walks into a gym can be overwhelming with all kinds of strange looking equipment. Perhaps they have no knowledge in how to use training equipment and fear that everyone will be watching. However, I know that feeling does not remain for long. As a person grows in knowledge through practice and mistakes, he or she typically becomes more confident.

APPLY IT

Developing an exercise schedule takes time and perseverance. Patience will definitely pay off when it comes to your health. Exploring the fundamentals of movement can help you develop a healthier base of training and limit your risk of injury. There are a ton of fun ways to apply a functional strength program. Subscribe to our blog for more releases on how to incorporate Functional Movement into your daily life.

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