Fitness Friday

Each Friday, we send out “Fitness Friday” tips for fitness and nutrition in the weekly digest email that goes out to the membership. If you have any Fitness thoughts or suggestions for the Club, please email your input to: fitness@irvingtonclub.com. Let’s get fit!

FITNESS FRIDAY - October 3rd, 2025

An Introduction to the Functional Movement Screen (FMS)

When it comes to fitness and injury prevention, understanding how your body moves is just as important as how much weight you can lift or how fast you can run. That’s where the Functional Movement Screen (FMS) comes in.

What Is the FMS?

The Functional Movement Screen is a screening tool used by fitness professionals, physical therapists, and coaches to evaluate movement patterns. Developed by Gray Cook and Lee Burton, the FMS helps identify imbalances, weaknesses, and limitations that could lead to injury or hinder performance.

How Does It Work?

The FMS consists of seven fundamental movement tests, including:

  1. Deep Squat

  2. Hurdle Step

  3. Inline Lunge

  4. Shoulder Mobility

  5. Active Straight-Leg Raise

  6. Trunk Stability Push-Up

  7. Rotary Stability

Each movement is scored from 0 to 3, with 3 being optimal. The total score gives insight into a person's movement quality, guiding corrective strategies if needed.

Why It Matters

Even if you’re not an athlete, poor movement patterns can affect your everyday life — from walking up stairs to lifting groceries. The FMS provides a baseline to help you move better, reduce injury risk, and improve performance, whether in the gym or in daily life.

Final Thoughts

The FMS isn’t about diagnosing injuries. It’s about catching red flags before they become problems. Whether you're new to fitness or a seasoned athlete, incorporating a Functional Movement Screen into your routine can be a smart first step toward moving better and feeling stronger.

We will be doing a seminar in the coming months around the FMS and hope to make this a staple in our offerings at Irvington! Be on the lookout for more!