Functional Movement Corrections

During a Functional Movement Screen a trainer will have you do seven fundamental movement patterns and will use the results to evaluate your quality of movement. That sounds great, but what exactly does that mean? Let’s break it down to how this screen can help you personally.


Do you want to change your squat routine up a little? Why not try these variations of squats to help you in the right direction! Prepare yourself for deeper stretches and more engaging muscle strength with these workouts.

Valgus Collapse – Miniband Hip Abductions 

WHY: We have underutilized butt muscles we need to engage in order to stabilize the knee during lateral movement to prevent injury.

HOW: Place band around ankles.  Turn one toe slightly inwards so it is “pigeon toed.”  While keeping an upright posture, take your leg out laterally as far as you can.  Bring it back to the starting position while keeping the foot in the air. Repeat for 10 repetitions on both legs twice.


Torso Falls Forward – Band Lat Stretch 

WHY: Stretching your Lat will increase overhead mobility.

HOW: Start facing the band and place hand through and wrap around wrist.  Walk back as far as you can and bring your chest down to your knees while letting your arm extend as the band pulls.  Relax your muscles and let the band pull your shoulder out and away. Sit here for at least 30-60 seconds each arm and make sure to take deep breaths.

Bad Lat Stretch

Heels Off the Ground – Ankle Mobility on Wall 

WHY: Inflexibility in the ankle may cause a complete inability to perform a movement, or create a negative effect all the way up the posterior chain with the serious potential to cause an injury.

HOW: Start by facing the wall in a staggered stance with one toe a few inches behind the wall and the other farther back.  Keeping the heel planted with the lead foot, drive your knee to the wall by going over your big toe, middle toe, and then pinky toe.  Bring back to the starting position each time. Do not worry about touching the wall, go as far as you can so you can feel a deep stretch through the back of your calf.  Do 5 rounds on each ankle for two sets.

Ankle Mobility on Wall

Do you have tight glutes or hamstrings? Well we can help you with that frustration. How about giving these lunge variations a try! Begin by developing balance and stability throughout your workouts with each of these stretches.

Glute Flexibility – Hip Cradle 

WHY: If you have a tight glute medius than you will externally rotate which places you at greater danger for injury.

HOW: Start with your feet shoulder width apart. Keeping one foot planted on the ground, lift your other knee upwards. Wrap one hand around your knee and hug it tightly to your chest. With your other hand, grab at the ankle and tweak it slightly towards your midline for glute medius activation.

Hip Cradle

Balance – Reverse Lunge to Knee Up   

WHY: Trains the brain to move optimally.

HOW: Start standing with your feet shoulder-width apart. Take a step back to assume a back lunge position. Explode with your back planted foot and swing your leg through until your knee is at your chest. Drop your leg back to starting position and repeat on opposite leg.

Reverse Lunge to Knee Up 1

Balance – 1-Leg Tilt and Reach 

WHY: Develops balance and stability as well as activates posterior chain.

HOW: Begin by standing on one leg with a slight bend in the knee. Reach your torso forward as you lengthen your opposite leg behind you. Reach your arms overhead for balance as your torso and leg become parallel to the floor. Return to starting position and repeat.

1-Leg Tilt and Reach

Core Strength – Stir the Pot  

WHY: Having a strong core decreases lower back pain, promotes better posture, and stabilizes your spine to make all of your muscles work better together.

HOW: Begin with your elbows on a stability ball with your body in plank position. Keeping your core engaged, move your forearms in a circular motion while keeping the rest of your body stationary.

Stir the Pot

Unfortunately, most of us tend to hunch forward all day at our desks during the work week. These shoulder mobility exercises could help strengthen your back and shoulders so you are more comfortable at work!

Band Pull Aparts 

WHY: Strengthens the muscle in your upper back and stabilizer muscles in your shoulder joints to improve posture.

HOW: Hold band in front of you so your arms are in front with a 90 degree bend in your elbow.  While keeping your shoulders down, pull the band apart to make it a straight line and pinch your shoulder blades together.  Return to the starting position.  You can make it harder by placing your hands closer together, or easier by putting them farther apart.  Repeat for 10 repetitions for two rounds.

Band Pull Aparts

External Rotation

WHY: To prevent imbalances in rotator cuff to decrease injury and promote optimal performance.

HOW: Start with resistance band attached to an anchor point. Stand parallel to the anchor with the handle of the resistance band in your outside hand. Assume a 90-degree angle with your elbow pressed tightly against your side. Rotate your fist away from your body and return to starting position.

Band External Rotation

Wall Slides – 

WHY: We tend to hunch forward all day. This exercise helps to stretch and restore the health of your shoulders. It also improves spinal alignment and shoulder range of motion.

HOW: Start by putting your butt and upper back against the wall with your heels six inches away.  Place your arms and forearms in a 90 degree angle.  Take a deep breath in, and then exhale as you slowly drive your arms up towards the ceiling maintaining contact with the wall as much as possible so that your biceps touch your ears.  Return to the starting position and repeat for 10 repetitions for 2 rounds.

Wall Slides
Anschutz Health and Wellness Center