top of page

Movement Fundamentals

  • ​The joints in the body have a primary purpose of either "mobility" or "stability".  Top experts in the field of exercise science Michael Boyle and Gray Cook refer to this as the joint- by-joint approach.  

  • ​"The way you live your life day to day seems to force your body into certain tendencies.  Those who are sedentary and those that are active seem to migrate to a group of similar mobility or stability problems"(Gray Cook - Movement, 2010)

  • What the heck does that mean?  Well you will notice that mobility and stability alternate as you move up or down the body.  What typically happens is if you loose adequate mobility or stability at one joint, the joint above or below typically will be negatively affected.  For example, if you have knee pain when you run, it could actually be caused by either a) lack of ankle mobilty or b) lack of hip stability.

 When the body has a deficiency in either mobility or stability....

"Reduced mobility or stability on one side of the body is almost certainly effecting the entire symmetrical pattern, causing inappropriate muscle contraction, inappropriate weight shifting and even torsion in the body"(Gray Cook 2013)

 Why is this important?

Whether your goal is to improve performance, reduce pain or lose weight, it is absolutely imperative to identify if you have any existing mobility or stability dysfunctions.  For example, if you have knee pain.....this could possibly be caused by either a hip instability or limited ankle mobility or if you are an athlete wanting to enhance performance, the ability to complete basic movements patterns is key to being more explosive and achieving personal bests in training sessions.  If you are restricted in either mobility or stability, you will not be able to achieve those basic movement patterns....or worse your body will compensate to attempt to achieve them. This will eventually lead to either an injury or decrease in performance.  If you sit at a desk all day, you may have limited hip and thoracic extension.  This will hinder your ability to properly execute proper lifting techniques.  Lastly, have you had an injury in your past?  Previous injury is a huge predictor for re-occurance.  Re-gaining full range of motion and stability following an injury is key to your pathway to performance.  Often people stop the rehabilitation process to early or worse are not doing the right things to promote proper recovery. 

How will Movement First Training identify your possible mobility or stability dysfunctions?

The FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.  Read more about the 



 For more information you can also go directly to the FMS website: 

 What about strength and power? 

Often when people start a training program, they go right to either strength or power programs and neglect to pay appropriate attention to their mobility and stability.  It is very beneficial to ensure you have the foundation of the pyramid before jumping right to the most complex movements.  If you continue to train fitness on top of a dysfunction, it is just a matter of time before pain or an injury will creep in.  Especially if you are following a poorly designed program that does not promote the proper execution of push, pull and core training.    

 The enemy is your weakest link........

I have screened over 400 people using the FMS and have had incredible results with high level athletes, military or the weekend warriors.  I will find your weakest link by applying not only the FMS philosophies, but also the methods of other top strength and conditioning professionals in the field of exercise science.  

Don't forget about the training....

Once we have a road map of your weakest link, capabilties and experience I will develop a training plan that will conquer your goals.  

bottom of page