Personal Training

Functional Movement Screen (FMS)

XCEL Performance Health and Wellness utilizes the FMS to break down the functional movement patterns of everyday life. The FMS is an evaluating tool designed to identify, rank and rate movement patterns of the body in which there are limitations and asymmetries based on normal function in the daily active individual.

Why is movement so important to the function of life and exercise?

If movement of the human body is dysfunctional, then the foundation of that body will be flawed or compromised even to the point of possibly predisposing the individual to risk of injury if the dysfunction is disguised by acceptable level of activity. Meaning, if we find a dysfunction we must fix it before it can cause a serious injury can occur.

The basic goal of the FMS is to identify limitations or asymmetric movement patterns in the body causing dysfunction. Doing this, we as professionals can identify and prescribe corrective exercises to normalize movement to reduce injury that the physical demands of exercise placed on the body. Being able to identify an incorrect movement pattern will turn your exercise program into the most individualized program to correct your faulty movement patterns.

Research shows us that risk factors already exist within our neuromuscular skeletal systems. However, if we can screen individuals and identify indicators of dysfunction with recordable objective data, we can minimize and possibly eliminate injury risks at all different levels of activities. This earlier detection will give us a greater advantage in reducing these unmanaged impairments.

Core Fitness Program

The Core Fitness Program at XCEL Performance Health and Wellness is our introductory program that addresses the needs from the Functional Movement Screen (FMS) as well as the wants of the individual. Each program is individually tailored to the client by a Certified Strength and Conditioning Specialist (CSCS) to make each training session optimal. Whether it is to lose weight, tone up, get stronger, get rid of the aches and pains or even carry a grandchild up stairs this program is for you. We utilize corrective exercises, “reset” exercises, strength exercises and proper stretching so your body will be able to meet the demands that you place on it daily.

What is the “Core” and why is it important?

When we think of our Core, we usually think of our abs, the 6-pack that everyone is striving to get. Well, that is only a small part of our core. The core is made up a group of muscles surrounding our entire torso and pelvis. In all there are more than 15 core muscles.

Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. Whether you’re hitting a tennis ball or mopping the floor, the necessary motions either originate in your core, or move through it.

  • Everyday acts. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful.
  • On-the-job tasks. Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you’re not strong enough to practice good posture and aren’t taking sufficient breaks.
  • A healthy back. Low back pain — a debilitating, sometimes excruciating problem affecting four out of five Americans at some point in their lives — may be prevented by exercises that promote well-balanced, resilient core muscles.
  • Housework, fix-it work, and gardening. Bending, lifting, twisting, carrying, hammering, reaching overhead — even vacuuming, mopping, and dusting are acts that spring from, or pass through, the core.
  • Sports and other pleasurable activities. Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core. Less often mentioned are sexual activities, which call for core power and flexibility, too.
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