Rox_CoreFlex Yoga

The Push up screening test 💪 👊

Check alignment! Imagine you are a plank of wood. Straight line from the front of the ankle up to the crown of the head.

Connect with your core. When I mean core I mean the deep core: TA, pelvic floor, diaphragm, imagine a cylinder that hold you in , that’s core for me.

Set up: core engaged, toes tucked under, tailbone tucked under, lower belly lifting off the ground, shoulder blades active, trying to keep the shoulders down and away from the ears

3 Repetitions

Score Men

3 - thumbs in line with the forehead

2 - thumbs in line with the chin

1 - thumbs in line with the collarbone

Score Women

3 - thumbs in line with the chin

2 - thumbs in line with the collar bone

1 there is no 1 ! We don’t score 1! 2 and above only

If you found this difficult there is a separate video incoming that will help with building strength

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Today is the start of my 6 weeks course for Posture Improvement and Functional Movement and one of the Functional Movement Screening tests that we are targeting is the squat test.

The squat demonstrated here is for a maximum score of 3. Why a maximum score? Because that’s the target. Reaching normal is the target. Anything less is still a work in progress.

If you notice my heels stay on the ground the whole time. And I have the ability to lower to a squat and lift to stand with ease, I don’t believe that you can hear any popping or creaking in my joints. As soon as the alignment is right, movement becomes effortless

Our ability to squat is a basic Functional movement. I have an issue with simply accepting our loss in Range of Motion and Functional movement as being Normal.

There is nothing Normal about it.

It’s something that draws your attention to it and shouts “Change your habits ! “ learn to observe and take note.

We have 7000 nerve endings in each foot. We basically walk around on sensory plates. When we learn to walk its the feet that provide information, how much weight, where…we can’t build a resilient house without a foundation so it’s only fitting that we start our quest for normal posture and normal Functional movement by learning and building a strong foundation.

Rewatching this video actually makes me laugh as it reminds me of a comedy.

Toilet seat “watch how it goes up and then it goes down”. 😅 imagine your toilet seat not really going fully up or coming fully down.
How annoying would that be. Now rethink your squat. 😉

If you’re interested in learning more just drop me a line.

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A closer look at the Rotatory Stability test.

Score of 2 (let’s say a 2+) and 3. Only going for top
Marks here 😉

It will give you an idea of your overall stability. Maybe your deep core is not engaging properly maybe there is inadequate ROM, compensation, dysfunction at the shoulders and hips, also an easy tool to check posture as you will need to find that pelvic neural and maintain the posture line : ears, shoulders, side of the ribs, sides of the pelvis.

If you are an athlete/ military the Functional movement screening tests are a great way to asses your risk of injury.

7 tests in total (will be posting them here one by one ) and you want to aim for no less than a score of 15. But that’s the bare minimum. A score of 14 or less has been associated with an increased risk of injury.