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Move better. Train smarter. Reduce injury risk.

 

 

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The Functional Movement Screen (FMS) is a simple, evidence-based assessment that helps identify movement limitations, imbalances, and compensation patterns that may be affecting your performance or contributing to pain.

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Whether you’re an athlete, gym-goer, runner, or simply want to move well day-to-day, an FMS gives you a clear starting point and a plan to improve.

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What is the Functional Movement Screen?

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The FMS is a series of 7 fundamental movement tests designed to assess how well your body moves as a whole.

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It looks at:

• Mobility (how well joints move)

• Stability (how well you control movement)

• Balance and coordination

• Left-to-right asymmetries

• Compensations (how your body “cheats” around restrictions)

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Rather than focusing on isolated muscles, the FMS assesses the quality of movement patterns your body relies on every day.

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Who is it for?

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The FMS is suitable for:​

✅ People with recurring injuries
✅ Athletes and sports teams
✅ Gym members and strength trainers
✅ Runners and cyclists
✅ Beginners starting a training programme
✅ Anyone returning to exercise after time off
✅ People who want to move better and feel stronger

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You don’t need to be injured to benefit—many people use FMS as a performance and prevention tool.

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Why it matters

Most pain and injury isn’t caused by one weak muscle—it’s often caused by the body repeatedly loading a poor movement pattern.

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An FMS helps highlight:

• restricted mobility that forces compensation

• poor core control and stability

• asymmetries that overload one side

• movement habits that reduce efficiency

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By improving movement quality, many people experience:

• better training performance

• fewer flare-ups and niggles

• improved strength and mobility

• more confidence in movement

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What happens in an FMS session?

Your assessment will include:

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1) Movement Screening

You’ll complete the 7 FMS movements with guidance and coaching throughout.

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2) Scoring & Findings

We identify limitations, asymmetries, and key areas to improve.

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3) Personalised Plan

You’ll receive clear next steps, including:

• mobility drills

• stability and control work

• corrective exercises tailored to you

• training modifications (if needed)

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The 7 FMS movements

The Functional Movement Screen includes:

1. Deep Squat

2. Hurdle Step

3. In-Line Lunge

4. Shoulder Mobility

5. Active Straight Leg Raise

6. Trunk Stability Push-Up

7. Rotary Stability

These tests help build a complete picture of how your body moves under control.

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What you’ll leave with

After your FMS you’ll have:

• A clear understanding of how you move

• Insight into why certain areas feel tight or overworked

• A plan to improve movement quality and reduce overload

• Practical exercises you can use immediately

This is not a “generic mobility session”—it’s a targeted assessment with a clear purpose. 

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