Happy Monday All, hope you had a great weekend! Our weekend was full of good food, walks on the beach, and laying low.
Today I thought I would talk about movement. Not the most exciting topic however VERY important to good health.
You need to move well in your workouts. Poor movement will elicit poor results.
Want to get lean? – move well and eat well
Want to put on slabs of muscle? – move well and eat big
Want to become bulletproof in your senior years? – move well, move often
Want to run marathons? – move well, move well for long periods
Moving well is the foundation of the pyramid. If you’re not moving well then getting the results you’re looking for may never appear and if they do – it will probably be at the cost of injuries, niggles, aches and pains
But what does good movement look like?
Let me put it this way…
- If you can’t squat like a baby
- If you can’t brace your mid section while performing a push up
- If you can’t hinge from your hips while maintaining an organised spine
- If you can’t lunge without your back knee touching the ground and your front knee not valgusing
- If you can’t press a weight directly overhead without arching your lumbar spine
- If you can’t row without shrugging your shoulders up
You don’t own good movement
And this list is just the tip of the iceberg. There are SO many potential red flags.
The Functional Movement Screen is a screen for assessing baseline movement. Simply – are you moving well enough?!
Moving perfectly is great but honestly I just care that you are moving well enough
Why am I so passionate about movement?
Way too many of us take movement for granted. It’s only when we lose movement that we realise how important it is.
Through injury, “old” age, or pure laziness, the old saying – ‘if you don’t use it you lose it’ comes in to play.
Moving well = less wear and tear on joints
Moving well = has a direct impact on our epigenetics
Moving well = old age factors such as brittle bones are far less likely to occur
Moving well = and obesity isn’t going to be a factor
Moving well = more strength in the bones, tendons, ligaments and muscles
Moving well = has a direct effect on our immune system which will fend of certain infections
So, why wouldn’t you want to move well?
The Functional Movement scoring system
The FMS has a scoring system that is as follows
0 – you have pain – this is a problem and I will send you to physio/osteo/chiro
1 – Your movement is dysfunctional – Again this is a problem and a starting point
2 – good enough
3 – perfect
This is a totally objective scoring system and the goal is not to get 3’s across the board. As I said earlier – you just need to move well enough. If you score 0’s and 1’s then ‘good’ we have a starting point. You will be given a program that has a specific algorithm and exercises that are there to make your 1’s into 2s
Once you are moving well enough we climb the pyramid and it’s time to get stronger, faster or whatever it is that you want. BUT you have to be moving well enough before these are considered
Come and get a movement screen 🙂
Paul “movement” and Krystie “screening” Miller