When it comes to returning to the gym and your training routine, simply being pain free under load isn’t enough! We need to know that your body is ready, and that’s where objectively testing the components of higher-level activity comes into play.  

When I assess and then coach people for their return to activity, I follow the performance pyramid as shown;

If you are looking at exercising, in any capacity, you would have already addressed any issues presented in the lower two foundational levels of the pyramid;   

⦁    A highly functioning body requires a minimum level of health to be able to perform, recover and improve.  

⦁    No one should be loading a body with significant movement dysfunctions or pain. This is a core principle of learning about your body. 

In order to test the next levels of the pyramid, Mobility & Flexibility and Stability, I use a combination of the Functional Movement Screen (FMS) by Grey Cook and the Y Balance Test for upper and lower quadrants. Here’s a closer look at how they work.. 

Functional Movement Screen

The FMS looks at fundamental movement patterns, and assesses people based on their level of competence within these basic movements. 

They are looking at how well you can control simple movements. 

It is designed to bring out your dysfunctions, such as lack of range of motion, differences between left and right and poor control to show you where you need to improve.  

The FMS uses seven tests, which demand a balance of mobility and stability, and the tests allow weaknesses, imbalances and asymmetries to be seen and recorded. 

The Y Balance Tests

The Y balance tests are used to see how well a person can control the movements of each limb, when they are under load and at the end of their available range of motion.  These tests are very telling when looking to the recovery of an injury, and if someone is ready to return to sport/activity, or if there is still some work to be done. 

Used together, the FMS and Y Balance tests can provide a great overall picture on how a person moves, and if there are any large issues that may need more work before the person moves onto the next level of their recovery. 

Michael Gordon – Senior Physio at Oxford Street Health Group