proepr movementYears ago I was very lean and seemed to work very hard in my training sessions.  I maintained a low body fat ,ate well and did all of the things that I was supposed to do as a”good” trainer . Yet I still got a seriously injured and then another one immediately after that. I remember the pain that I experienced when my first injury happened, a pulled calf.  After I was mostly healed I  then got injured again this time pulled muscles in my ribs. Why is all of this important, because this post is about proper movement and its role for safety  and effectiveness in training.

As you may remember from my introductory post ( last week)  I stated that there are certain principles that have to be present in any program in order to be truly fit. The first and most important is proper movement and should be the basis  and foundation of all of your training.

Now that I have made you aware of the importance of proper movement in training. You may ask your self: How do I know what it looks like or what the standard is? The answer to that question lies in one word: assessment. In order to know where we are at and to compare us to a standard we need to test our ability against it. A good example of this principle is in our education system, wherein we test someone in order to find out what they know and what they need. Or in the medical community we get assessments to find out where we are in our health against the standard of health. I.e. blood tests, blood pressure tests and the dreaded cough test for men! With movement and fitness we have one such test: The Functional Movement Screen.

proper movementthe FMS screen compares our movement with that of our early development. (before we were injured or developed bad habits) If you don’t believe that a babies movement is without compensation try to do some of the things that they do such as: crawling, rolling, squatting, etc. and you will probably quickly realize that you are far from the standard of perfect movement.

proper movement

The great thing is that the screen not only shows us our weaknesses in movement, but it also helps us to develop a strategy to correct our issues. Without an assessment system we will most likely be doing things that will not fix us but make us worse. A good example of this is when people assume that because they cannot touch their toes, they must have “tight” hamstrings. That however may not be the case at all usually tightness is your body trying to compensate for an unstable joint somewhere in the movement chain. In this case stretching will make that issue worse!

Now that you know your need to be screened, I want to share with you some of the benefits of getting a movement assessment and correctives.

1. You will burn more fat as you train:
Oftentimes we are getting nowhere  near the threshold needed to use mostly fat as energy in our training. Simply because our compensations that cause us to get prematurely fatigued ensure that we never break through our threshold. So if you are having trouble making progress in your fat loss/conditioning, then you will want to get screened and get better in you weak areas.( that all of us have)

picking a program part 2
2.You will be able to get rid of your tightness:
Through screening you will begin to realize the “why” behind your issues with tightness and then be given proven strategies to overcome it. You will begin to feel better and move freely without the compensations in your movement patterns that are causing you problems.

3. You will learn how to fix all of your crappy form on the exercises that you may struggle with:
So many movements get a bad name, e.g. squats are bad for your knees, push ups are bad for your shoulders, etc. No movement is really bad for you, just how it’s done can be bad. A lot of times we simply cannot get the form right because all the assisting muscles of the movement are not working together to get it done. Being screened will expose these issues and give you progressive way to overcome the issues that you may be dealing with and ultimately make your movements safer to train. We are talking about a 30% less chance of injury, that goes a long way.
picking a program part 2
As always any blog post is too small to tell you all of the reasons why we should pursue proper movement in your training, I was able to give you a few in this post. First, we must be screened and not assume that we are moving well. Just as people who have high blood pressure usually feel ok until assessed by a blood pressure cuff and then given corrective strategies to overcome it. After being screened we need to be diligent to do our correctives in order to ensure our movement quality. As you do you will begin to experience the freedom of movement and the happiness it brings. Also if your program doesn’t address this need it probably is wrong for you and will leave you with problems and injury in the long run.

Keep following this blog as we explore this topic of choosing a program with strength and if you haven’t subscribed yet, do it now. Someone tells me it will be worth it!

If you are near Medford NJ and have never been movement screened, contact me. I am a certified expert and corrective specialist. I can help you make sure that you are getting the most out of your training and safely.

Aren’t you tired of being tired and getting hurt, if so then contact me and let’s work together on getting you better than ever!

To Find out more about the Functional Movement Screen go  here:

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  1. […] How to Choose a training program part 2:Proper movement in training January 31, 2014 […]


  2. […] How to Choose a training program part 2:Proper movement in training January 31, 2014 […]


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