Exercise Database

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Course: PHRE 3043 – Functional Movement Movement Pattern: Core | stabilization, Whole Body Target: Synergist(s):
Exercise
Regressions: Progressions:

Equipment: FMS board
Description:

Set up verbal instructions:

  • Get down on your hands and knees straddling the board with your thumbs, knees and toes touching the
  • Your hands are under your shoulders and your knees are under your hips with your toes pointing
  • At the same time, in one smooth and controlled motion, shift and lift the same side arm and leg.
  • Without touching down, reach back with your hand and touch the outside of the ankle.
  • Then extend that same side leg backward and arm forward, fully extending knee and elbow.
  • Finally reach back to touch the ankle with the hand again, and then return to the starting position.
  • Perform this pattern while keeping the arm and leg moving in-line with board.

 

 

Tips for teaching:

  1. Inability to complete the pattern would indicate that they lost balance, could not perform without making contact with the test kit, or could not get into setup position. This results in Score of 1.
  2. The foot, knee and thumbs should be in contact with the board to establish the start position. While shifting to complete the movement pattern, the foot and knee may slightly lose contact with board, but foot and knee start position on the ground should not change. Although they may lose contact, they should not roll away from board to the point that the placement of their hand, knee or foot changes on the ground.
  3. Loss of balance: Touching hand or foot down after the initial lift from the ground at any point before completing the pattern.

Scoring:

3:

  • Hand and knee leave ground at the same time. Ability to perform this patter while keeping the arm and leg moving in-line and parallel with the board. Fingers touch the lateral malleolus. Knee and elbow achieve full extension.

2:

  • Hand and knee did not leave the ground at the same time. Inability to keep the arm and leg moving in-line. Fingers touch the lateral malleolus. Knee and elbow achieve full extension.

1:

  • Loss of balance. Hand does not touch the lateral malleolus. Knee and elbow do not fully extend. Inability to get into set-up position.

0:

  • Pain

Clearing Test:

  • Get into the same start position with feet pointed backwards, and rock your hips toward your heels
  • Lower your chest to your knees, and reach your hands in front of your body as far as possible
  • Ask client, do you feel any pain?
Common Error(s):
Spotting:
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