The biomechanics 3 ROOT CAUSES OF LOWER BACK PAIN 1. HIP FLEXOR OVER-TIGHT: Sit 8 jam sehari · psoas lock Setiap forward fold atau backbend · lower back yang bayar 2. GLUTE INHIBITION: Sitting culture bikin glute mati (reciprocal inhibition) Lower back extensors take over glute function Fatigue = pain 3. INTRA-ABDOMINAL PRESSURE (IAP): Diaphragm + pelvic floor + transverse abdominis Harus fire bersamaan buat stability Kalau uncoordinated · lower back compensate

The biomechanics WHEEL POSE READINESS FACTORS 1. GLUTE ENGAGEMENT: Foundation buat lift pelvic tanpa lower back compression 2. WRIST SAFETY: Wrist extension angle bisa problematic untuk many practitioners Wedges reduce sudut extension dari 90° ke 60-70°, aman untuk wrist issue 3. CHEST + HIP FLEXOR OPENNESS: Kombinasi ini yang cegah lower back overload The 3 drills Drill 1 · Bridge with Band Glute Activation Lying supine, lutut bent, telapak di lantai Band di atas

The biomechanics WARRIOR 2 CORRECTED ALIGNMENT Q-ANGLE PRINCIPLE: Sudut antara pelvis ke lutut Cewek 16-18° · Cowok 11-14° PROBLEM: Traditional cue "lutut sejajar jari kaki kedua" Buat cewek = paksa hip internal rotation atau knee collapse FIX: "Point kaki ke arah lutut mau menghadap" Femur external rotation activates glute medius Foot follows femur, bukan sebaliknya The 3 drills Drill 1 · Q-Angle Awareness Test Stand kaki hip-width apart Squat pelan, lihat kemana