Functional Movement Screen explained: what it is, when to use it, and how we turn scores into strength

Fall sport prep sneaks up fast. One week you feel great in training, the next a small hitch in your squat or a cranky hip shows up when practice volume spikes. The best time to catch problems is before they bench you.

That is exactly where a Functional Movement Screen can help. A short, structured screen highlights how you move today so you can train smarter tomorrow. At Boro Chiropractic, we use the screen as a starting point, then build a plan that treats the why, not just the what.

You do not need to be a pro to benefit. If you move, you are an athlete. The screen is simply a clear snapshot of mobility, stability, and control that we can turn into action.

What the Functional Movement Screen is and what it is not

The Functional Movement Screen (FMS) is a seven-movement checklist that looks for mobility limits, side-to-side asymmetries, and control under simple tasks. Each pattern gets a score from 0 to 3:

• 3 means you own the movement with good form
• 2 means you complete it with small compensations
• 1 means you cannot complete it as shown
• 0 means there is pain and we should pause and evaluate first

What it is: a fast, standardized way to identify potential limiters before volume and intensity magnify them.

What it is not: a crystal ball for injury or a training program by itself. Scores are data, not destiny. Context matters, and your goals, history, and sport demands decide the next step.

The seven FMS movements, in plain language

Here are the seven screens and what we are watching for:

1. Deep squat, hands overhead: total-body mobility and control through ankles, hips, and thoracic spine, plus core stability.
2. Hurdle step: single-leg stance and hip control as one leg clears a set height without the pelvis tipping or the trunk wobbling.
3. In-line lunge: split-stance stability, ankle dorsiflexion, hip mobility, and balance in a narrow lane.
4. Shoulder mobility reach: combined shoulder and thoracic motion, plus scapular control, checked hand-to-hand behind the back.
5. Active straight leg raise: hamstring length and pelvic control without the opposite leg moving.
6. Trunk stability push-up: midline stiffness and sequencing when you press from the floor.
7. Rotary stability (quadruped): cross-body coordination and anti-rotation control on hands and knees.

Common findings we see in athletes and active adults include limited ankle dorsiflexion that steals squat depth, underactive glutes that shift load to the low back, and thoracic stiffness that alters pressing or overhead positions.

When to use the FMS

Timing matters less than consistency, but these checkpoints work well:

• Preseason or new training blocks: establish a baseline, target priorities, and build your warm-up.
• Post-injury or after time off: verify you have the mobility and control to ramp safely.
• When lifts or skills stall: if form hits a wall, the screen can reveal the limiter.
• During growth phases for youth sports: rapid changes in limb length challenge mechanics.

If pain shows up during a screen, stop that test. Pain changes movement. We shift to a clinical exam to sort out the driver before loading that pattern.

Kids and the Functional Movement Screen

The principles stay the same for kids and teens. Rapid growth and busy practice schedules make coordination, balance, and control moving targets. A gentle movement screen helps coaches and parents spot large asymmetries and guide age-appropriate drills. Scoring is less important than patterns. We keep it positive, brief, and fun, then teach simple cues kids can apply at practice.

Beyond the score at Boro Chiropractic

A score is the headline. We are after the full story. At Boro Chiropractic in Murfreesboro, your first visit is about 45 minutes and blends history, goal-setting, and a hands-on movement assessment. From there we connect three pieces so changes last:

• Joint care: restore alignment and mobility where segments are sticky.
• Muscle work: address soft-tissue tone and endurance so new motion holds.
• Functional strength and control: prescribe targeted drills that transfer to your sport.

Example 1, overhead squat asymmetry: You descend and the left heel lifts, torso pitches forward, and the bar path shifts. We might find limited left ankle dorsiflexion and stiff thoracic rotation. Your plan could include joint work for the ankle and mid-back, soft-tissue care for the calf complex, then goblet squat holds, heel-toe rocks, and thoracic openers. We progress to tempo front squats once control sticks.

Example 2, hurdle step hip control: Your stance knee caves and the pelvis drops when the opposite leg clears. We look for glute medius underuse and foot tripod collapse. Your plan may pair hip airplane holds, short-foot drills, and controlled step-overs, with periodic rechecks so single-leg stability improves.

If you want a guided path from screening to training, explore our medically guided fitness services for functional movement training in Murfreesboro. You can learn more about our approach to functional movement therapy on our site.

Simple at-home prep drills you can start today

Use these before practices or lifts to prime common limiters:

• Ankle rocks and calf drives, 30 to 45 seconds per side, to free dorsiflexion for squats and lunges.
• Hip openers, 8 to 10 slow reps per side, focusing on tall posture and smooth arcs.
• Thoracic rotations with reach, 6 to 8 controlled reps, exhale as you reach.
• Two rounds of glute bridges, 8 to 12 reps, pause for two seconds at the top.
• A-skips or high-knee marches, 20 to 30 yards, crisp rhythm and tall posture.

Keep breathing through your nose where you can, and move slowly enough to feel the work, not just check a box.

How we help you return to sport

Returning to sport is a process, not a date on a calendar. We assess your movement, address pain drivers when present, then rebuild capacity in the patterns your sport demands. For athletes who need a plan and accountability, our return-to-sport programming includes joint care, muscle work, and progressive loading that meets you where you are. If you are in season and need prompt help, same-week first-visit sports chiropractic appointments are typically available so you can get clear next steps without waiting.

If you are local and want a focused, coachlike plan, you can connect with a board-certified sports chiropractor in Murfreesboro at Boro Chiropractic. Our team is built around honest feedback, clear plans, and training you can carry into practice.

Quick FAQ

• What is a Functional Movement Screen? A seven-movement assessment that flags mobility limits, asymmetries, and control issues. It is a snapshot to guide training priorities, not a diagnosis.
• What are the seven FMS exercises? Deep squat, hurdle step, in-line lunge, shoulder mobility reach, active straight leg raise, trunk stability push-up, and rotary stability on hands and knees.
• When should it be performed? Before seasons and new programs, after time off or injury, when technique stalls, and periodically to track progress.
• How is it used for kids? Keep it short and positive, focus on patterns over numbers, and teach simple cues that carry into practice. Great during growth spurts.
• How do I return to sports? Start with an assessment, address pain and mobility first, then progress strength and control in the specific patterns your sport requires. Ramp volume and intensity gradually while monitoring how you feel 24 to 48 hours after sessions.

Ready for a smarter screen and a stronger season?

A score can start a conversation, but the plan you follow changes the season. If you want guidance that connects movement data to joint care, muscle support, and targeted training, we are here to help. You can learn about our joint care and muscle work approach in Murfreesboro on our Care and Rehab page, or book with a sports chiropractor in Murfreesboro for a same-week first visit. If mobility is your limiter, you can also book a mobility coach in Murfreesboro to turn prep drills into durable patterns.

We will meet you where you are, build a plan that fits your sport and schedule, and help you move with more confidence. Let’s turn your screen into strength.