Functional Training

Bulletproof Your Body with Functional Training

Is Your Body Functional Training Ready

To perform good quality Functional Training your body needs to be well balanced with no postural restrictions.  For example, if your shoulders are rounded this will have a negative impact on your ability to lift weights above your head without spinal compensation. By compensating, you are placing unnatural forces on other joints in your body which can ultimately lead to injury and pain. At AMS, our Exercise Physiologists have the skillset to perform comprehensive postural and functional movement assessments to determine your readiness for engaging in a functional training program.

Increasing your capacity to perform functional training will directly impact your performance by improving your quality of life, bettering your posture, reducing risk of injury, increasing your overall strength and flexibility, improved body awareness and coordination.

“Postural imbalances cause movement dysfunction leading to poor function and pain”

Functional Training refers to adapting and developing exercises with a focus on improving specific physical demands for sport, work related tasks or activities of daily life. To be functional efficient requires a balance between an individual’s mobility, stability and strength. Increased physical demands at work and advances in technology are two major factors contributing to poor posture such as forward head carriage, rounded shoulders and loss of natural curvatures of the spine.

Postural imbalances begin to occur when opposite muscles do not have equal strength or flexibility. One side becomes tight and strong while the opposing side lengthens and becomes weak. An individual’s risk of developing postural imbalances significantly increases if their job demands repetition such as prolonged sitting, excessive computer use or repetitive overhead work.

The Functional Movement Screen Explained

The Functional Movement Screen (FMS) is a scientifically validated postural and movement screening assessment that identifies individuals at higher risk of biomechanical injury. The FMS incorporates multi-joint movement patterns that provides your practitioner with valuable information about your capacity to perform functional training.

At AMS, our Physiotherapists and Exercise Physiologists are all certified FMS instructors.  Whether you are looking to improve your overall performance, fitness, rehabilitation or injury prevention, the FMS provides an accurate baseline to measure your future progression.

PURPOSE

Multi joint movement to assess postural control & alignment in an overhead squat. Tests an individual’s coordination and core stability, with the hips and shoulders functioning simultaneously.

JOINTS ASSESSED

Shoulder, thoracic spine, hips, knees and calves.

COMMON IMBALANCES

Rounded shoulders stop arms from maintaining vertical line. Thoracic spine stiffness restricts extension preventing ideal alignment. Tight hips and calves will negatively affect squatting capacity.

Deep Squat

PURPOSE

The inline lunge demands stability to maintain position with continued dynamic control of the pelvis and core. Appropriate lower limb strength is needed to complete the inline lunge plus good mobility in hips and ankles.

JOINTS ASSESSED

Shoulder, hip, knee and ankle

COMMON IMBALANCES

Rounded shoulders prevents dowel from ideal position. Tight hip restricts ability to achieve neutral alignment. Excessive curvature of lower back commonly due to hip and shoulder mobility.

Inline Lunge

PURPOSE

The active straight leg raise assesses hamstring flexibility, hip flexor length and core stability. Highlights an individual’s ability to maintain a neutral pelvis and elevated leg alignment.

JOINTS ASSESSED

Hip, knee and ankle

COMMON IMBALANCES

Tight hamstrings or hip flexors will restrict mobility. Inability to maintain a neutral pelvis due to a lack of instability and strength. Inadequate mobility in opposing hip.

Straight Leg Raise

PURPOSE

The rotary stability pattern observes multi plane pelvis, core and shoulder stability during a combined upper and lower limb movement. Assess an individual’s ability to maintain a neutral spine during extension of limbs.

JOINTS ASSESSED

Shoulder, elbow, spine, hip, knee and ankle

COMMON IMBALANCES

Poor stability of the pelvis and or trunk. Compromised scapular and hip stability can also cause poor movement patterns. Limited knee, hip, spine and shoulder mobility can restrict movement capacity.

Rotary Stability

PURPOSE

The hurdle step will exposed and compensations or asymmetry during stepping. The movement requires proper coordination and stability between the hips during single leg loading.

JOINTS ASSESSED

Shoulder, hip, knee and ankle

COMMON IMBALANCES

Rounded shoulders prevents dowel from ideal position. Excessive upper body movement to compensate for stability. Instability in hips will quickly become obvious by lack of pelvic control.

Hurdle Step

PURPOSE

The shoulder mobility test is performed as an isolated movement to determine the true range of motion of each shoulder. The test will highlight any asymmetries between left and right side.

JOINTS ASSESSED

Shoulder, elbow, wrist and cervical spine

COMMON IMBALANCES

Internal rotation (rounded shoulders) will restrict an individual’s ability to reach behind their head. Winging of the shoulder blade is commonly diagnosed causing unnatural scapular movement.

Shoulder Mobility

PURPOSE

The trunk stability push up test an individual’s capacity to perform a single push up while maintaining a neutral spine. The push up component should be completed with no spinal or hip movement compensations.

JOINTS ASSESSED

Shoulder, ellow, wrist, hip, knee and ankle

COMMON IMBALANCES

Arching the lower back to initiate or during the push up phase. Shifting body weight forward or backwards. Compromised upper body strength or scapular stability. Limited thoracic spine mobility.

Trunk Stability

PURPOSE

The upper body motor control screen requires good trunk and pelvic stability while performing a maximal reach to assess thoracic mobility. Both left and right sides are tested to identify any asymmetries.

JOINTS ASSESSED

Shoulder, elbow, thoracic spine, and hip

COMMON IMBALANCES

Inability to maintain trunk position due to poor trunk and hip stability. Inefficient upper body strength to maintain position. Poor thoracic rotation due to thoracic stiffness.

Motor Control Screen

Find Out How You Measure Up?

Learn more about your posture! Our Self Assessment Screening Tool requires you to perform six movement based tests to assess your mobility, spinal stability and posture. Once completed, enter your scores and one of our Physiotherapists or Exercise Physiologists will provide you with some valuable feedback based off your results.

Step by Step Instructions

Step 1 – Download the Self Assessment Toolkit
Step 2 – Complete exercises listed in steps 1 to 6 as instructed
Step 3 – Enter your results into the form on Functional Training Blog

Self Assessment Score

Book Your Postural Assessment – Now Only $49 (60% OFF)

Ready to get started? Purchase Online to receive 60% OFF your Postural Assessment saving you $71.

This Value Packed Offer Includes:

  • 30-minute assessment with an Exercise Physiologist
  • Complete full Functional Movement Screen (FMS)
  • Identify postural imbalances and risk profiling for injury
  • Report of findings and recommendations
  • Management plan to formulate and clearly outline your goal
Book Now