Zhealth

Super Strong Nana gets a Movement Screen

I can’t believe it’s been over a month since I’ve blogged. To all of my readers, (mom) I apologize.

I’ve committed to writing a weekly blog for the Tallahassee Democrat and have basically neglected this blog. No more! I’m back and I have so much to tell you.

First of all, after having been registered for almost a year, I finally got to attend the Summit of Strength in OK. It’s my favorite workshop and I’ve attended for the past 3 years.

One of the things I did when I got there was to meet with Master RKC and all around awesome guy, Brett Jones for a Functional Movement Screen. I wanted to be assessed by someone who really knows their stuff and Brett is the man. I was nervous and even considered “practicing” the screen so I would get a good score. Yes, it’s dumb but I wanted to make a good impression. Having movement issues when I consider myself in great shape is kind of embarrassing. I thought it would reflect on what kind of person I am.

I know we joke around about having movement issues does not make you a bad person, but I guess I thought it would. God forbid Brett thinks I’m a bad person.

Getting a movement screen was eye opening. I thought my scores would be much higher. I was a bit embarrassed and wanted to argue some of the scoring. But the beauty of the FMS is that it’s standardized and there is very specific criteria. When done by a certified FMS, there is no discussion. It is what it is AND it doesn’t make you a bad person!

So, many of you know I am freakishly flexible. Doing a deep overhead squat is easy for me. Shoulders move well and I can hit rock bottom. That is all great but what happens in a deep squat for me is that one of my feet turn out. Doesn’t seem like a big deal, but that tells me that something is going on with that side of my body. I want to fix it and do my squats without any compensations. Brett tested my ankle mobility which I thought would be off the charts…nada. Maybe that has something to do with my deep squat.

The rest of the screen was ok and we started on my corrective exercises. Brett explained that being hyper-mobile without stability was my problem. It’s important to have both to move well and help prevent injury.

My corrective exercises are pretty simple except for the half kneeling balance drill. That sucks! In a half kneeling position with front foot lined up with the down knee, I have to focus on keeping my pelvis level and centered. I can do just a few seconds before I tip over. When I was doing it my way, with my pelvis tilted, I could balance all day. But that is what we call a compensation and a lack of stability. The other corrective is the posterior rock with a stability ball. That one is great and I can feel my core firing but it’s one of those that looks pretty goofy. No way would I do that one in public or even in front of my workout partner.

I was feeling great and pretty excited until Brett told me not to workout (my regular workouts) for 2-4 weeks while I worked on my corrective exercises. I was deflated. I was just getting in a groove and getting strong and the thought of not working out was upsetting.

So during the Summit, I did my correctives and just a few “green light” exercises such as get ups, and super slow, light goblet squats. I missed out on quite a bit but still enjoyed and learned so much from the instructors.

A lot of the weekend was spent on movement, breathing and honing our skills. I know that the better I move, the stronger I will be. Going for max strength or even fitness with compensations is a set up for injury. Compensations are my enemy. I want to move well, be flexible and stable, strong and durable. I want to be able to workout for the rest of my life and I know if I don’t take the time to fix these issues, I won’t be able to.

Corrective exercises are not fun, not sexy (well, maybe the Posterior Rocking would turn someone on) and certainly not exciting. You won’t see me bragging about my ankle drills on Facebook and you won’t see me tweeting about my Thoracic rotations. But I know if I put in the time now, it won’t be long before I’m back online bragging about big gains in my fitness and strength.

If you are local and would like more information on getting a movement screen and corrective exercises, please leave a comment. I am certified in Functional Movement Screening as well as Z-Health.

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