Posts Tagged ‘Limitations’

An experts idea or opinion is not nearly as powerful as scientific evidence; but absolutely never forget that without experiences, science probably would never have existed.

From the quote above, somebody may ask what it means or wonder about the relationship between an experts opinion and science. I will attempt to address this from my own perspective. If you have studied at university or college or have been exposed to the concept of scientific support, then you will know what I am talking about. Almost everybody knows that there are five levels of scientific evidential support; but I will only focus on level 1 versus level 5. Think of level 1 as a very well peer-reviewed and vastly supported article and level 5 as an opinion coming from a regular person with learned innate experience. Before you pick a side or settle for both, think about how they are related to each other because I believe it is essential we understand it. We live in a world of “support” in which science is praised and honoured. We tend to forget the amount of education we can attain from an enriched opinion that can be sought from a regular person on the street. This may be cliché but if you look in every direction you can see at least one potential person with the knowledge that can make enormous changes. This is due to the personal experience that each of us have gone through at any point in our lives. But in today’s society there is less and less “intuition” for what makes sense. Therefore, if somebody tells you their “experts” opinion that makes all the sense in the world, it may still require scientific support for people to even begin to acknowledge. Do not get me wrong though, I absolutely love science because it gives us a sense of what works and what does not work. Science is an educational gift not only from one mind, but a combination of all intelligent minds; and we can never disapprove it. However, if you really think about it science can only educate us about what we “already” know. The world is forever-changing and it is not due to science but actually the personal opinions which will increase and improve our holistic knowledge. Both personal experiences and science have a place in the world even if the latter is praised and honoured a lot more. We just have to always remember that our education from the perspective of science will always be limited but our personal experiences are not. For example, we have heard many cases and incidents about doctors telling patients that they will never be able to walk or run ever again after a drastic accident; but we all know that this isn’t true at all. This is a perfect example of the limitations of academic education even at one of the highest levels (Medical doctors). To put this example into perspective, THESE individuals are the people who you wish to seek when you have been given depressing answers and they have the potential to teach you strategies beyond the limits of science. Why? Because they have unique “details” and their “opinions” alone may weigh more than all of science. This is the definition of in-depth education.

Final note: We should of course be cautious when it comes to following through with ideas and opinions because not all of them are good and acceptable for you; but if it makes sense it does not hurt to try. Never underestimate its potential to changing your life.

~Open Our Minds

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The Functional Movement Screen is a tool for dynamically assessing your body’s movement patterns and attempts to identify limitations and asymmetries that could predispose a person to injury.

*If you have pain doing any of these tests then take care of that first.* (Images and a detailed link are listed at the end).

7 + 1 bonus FMS Tests:

1) Active Straight Leg Raise (ASLR) – Lie supine on the floor and try to raise one leg as high as you can while keeping it straight, not moving your arms, head, lower back, or opposite leg which is almost in contact with the floor.

2) Deep-Squat – This test is more complicated and harder to do because it combines all the other tests together and see if they are working. Stand shoulder width apart, then squat down as deep as possible to an almost sitting position while keeping back straight. Also, do this while maintaining a stable dowel (long stick) over top of your head (straight arms).

3) In-Line Lunge – feet in line with each other in a comfortable lunge position and then perform a lunge while holding a rod/stick/dowel with opposite hands (one from come bottom and one coming from over the top) vertically behind you with it in contact with your neck, upper back, and lower back while keeping back straight, and feet/hips stable and rod/stick/dowel stable.

4) Hurdle-Step – Stand feet together with rod/stick/dowel in same position as the In-Line Lunge, then slowly step over the hurdle and touch other side with heel but do not put weight on it and bring your leg back over into standing. Alternate both sides while keeping back straight and rod/stick/dowel stable.

5) Core-Reflex Push-up – Get in a push-up position with your hands farther out and higher up and then attempt to do a push-up while keeping your hips, pelvis, and back straight.

6) Scapular-Stability – This test is also more complicated because it measures glenohumeral (shoulder) joint mobility, scapular stability, and thoracic spine mobility/rotation.  Position your arms straight out at 20-30 degrees higher than the shoulders with hands in a fist (thumb tucked inside) and then in one motion reach both arms (one from under and other from over the back) and try to touch each other while maintaining both fists.

7) Rotary Stability – Get in a bird-dog position or on both knees and hands (four-point position) and straighten contra-lateral (opposite) arms and legs at the same time and try to maintain it for a couple seconds. Then while maintaining this position simultaneously bring elbow and knees towards the mid-line and touch before returning to starting position (Do about three times). Do both sides.

8) Seated Rotation (From a FMS youtube video) – Sit cross-legged, place a rod/stick/dowel across chest (touching collar bone/shoulders) with hands criss-crossed holding it in place. Then rotate/turn only your spine/trunk until the dowel reaches its destination (like the side of a door). Do this on boths sides while keeping back straight.

*Once again if you have pain doing any of these tests then take care of that first.*

Scoring the 7 FMS Tests:

Each test is scored by a 0-3 scale with 0 feeling the worst and 3 feeling the best.

0 = Pain while trying to perform test.

1 = Unable to perform test even with compensations.

2 = Able to perform and accomplish test with compensations.

3 = Can perform and complete the test without any compensations.

http://www.advanced-fitness-concepts.com/fms.pdf – Here is a detailed link to the 7 movement tests.

Note: ELIMINATE HARMFUL MOVEMENTS AND THEN ADD CORRECTED MOVEMENTS.

~Open Our Minds