FunctionalMobile
Please follow the order of the screen step by step.
Have FUN!
Modified FMS
You need a camera for the following screening protocol. Please follow the order and the instructions and wear shorts and a T-shirt if possible, for an accurate result.
The camera perspective can be frontal (from the front), sagittal (from the side), or from the back.
Please make a note if there is any pain during the following movement. And if at any time you do not understand the instructions, stop the video and read again from the beginning for clarification.
You are going to perform each movement one at a time and in a smooth and controlled motion.
Please wait between the repetitions and be sure that you have the proper setup position, and then begin the movement.
Deep squat
Camera: Frontal (from the front) & Sagittal (from the side)
Stand tall facing toward the camera with your feet shoulder-width apart and toes pointed forward. Put your fingers together, then press your fists so that they are directly above your head. While maintaining an upright torso and keeping your heels and fists in position, descend into a squat as deeply as possible. Hold the bottom position for a count of one, and then return to the starting position. You are going to repeat the following movement 3 times in both perspectives (frontal/sagittal).
Please do not forget to check that the video was recorded, then continue with the next test.
Toe touch test
Camera: Sagittal (from the side)
Stand tall with feet together and make your spine as long and upright as possible.
Knees should have a soft bend and never be locked out.
Take a deep breath in, and on the exhale, bring your chin toward your chest and bend forward so that your fingertips reach to touch your toes. You are going to repeat the following movement once in the sagittal plane.
Please do not forget to check that the video was recorded, then continue with the next test.
Ankle clearing test
Camera: not necessary, just fill in the questionnaire
Find a wall and kneel close to it with your shoes off. Use a tape measure and place your big toe five inches from the wall. From this position, push your knee forward, attempting to touch the wall with your knee. Your heel must stay in contact with the ground, then fill in the questionnaire.
(Horschig, Aaron; Sonthana, Kevin; Neff, Travis. The Squat Bible: The Ultimate Guide to Mastering the Squat and Finding Your True Strength (p. 51). Squat University LLC. Kindle Edition.)
Shoulder mobility
Camera: from the back (facing away)
Stand tall facing away from the camera with your feet together and arms hanging comfortably. Make a fist, so your fingers are around your thumbs. In one motion, reach the right fist over the head and down your back as far as possible while simultaneously reaching your left fist up your back as far as possible. Do not "creep" your hands closer after the initial placement. You are going to repeat the following movement 3 times in the facing away perspectives.
Please do not forget to check that the video was recorded, then continue with the next test.
SHOULDER CLEARING TEST
Camera: not necessary, just fill in the questionnaire
Stand tall with your feet together and arms hanging comfortably. ▪ Place your right palm on the front of your left shoulder. ▪ While maintaining palm placement, raise your right elbow as high as possible. ▪ Do you feel any pain?
ASLR
Camera: Sagittal (from the side)
Lie flat with the back of your knees pushing toward the ground, feet together with toes pointing up. ▪ Place both arms next to your body with the palms facing up. ▪ With the left leg remaining straight and the back of the opposite knee maintaining the closest position to the ground, raise your right leg as high as possible. You are going to repeat the following movement 3 times in the sagittal perspective.
Please do not forget to check that the video was recorded, then continue with the next test.
Trunk Stability Push-Up
Camera: Sagittal (from the side)
Lie face down with arms extended overhead at shoulder-width apart. ▪ Pull your thumbs down in line with your (forehead for men, chin for women). ▪ With your legs together, pull your toes toward the shins. ▪ Extend your knees and then lift your elbows slightly off the ground. ▪ While maintaining a rigid torso, push your body as one unit into a push-up position. You are going to repeat the following movement 3 times in the sagittal perspective.
Please do not forget to check that the video was recorded, then continue with the next test.
Extension clearing
Camera: not necessary, just fill in the questionnaire
EXTENSION CLEARING VERBAL INSTRUCTIONS ▪ While lying on your stomach, place your hands, palms down, under your shoulders. ▪ With no lower body movement, press your upper body off the ground until your elbows are straight. ▪ Do you feel pain?
Flexion clearing
Camera: not necessary, just fill in the questionnaire
FLEXION CLEARING VERBAL INSTRUCTIONS ▪ Get into the same start position with feet pointed backwards, and rock your hips toward your heels. ▪ Lower your chest to your knees and reach your hands in front of your body as far as possible. ▪ Do you feel any pain?