Anatomy background

The Body is a Chain.

Pain is rarely isolated. A hurt knee often starts in the hip. A stiff neck begins in the upper back. Use the Pain Tracer below to visualize the connections, then explore the modules to fix the root cause.

🚨 Low Back Pain Tracer

Where are you experiencing symptoms?

🧠 The Pilot

Neck & Cervical

Combat "Tech Neck" and tension headaches by strengthening deep flexors.

Focus: Alignment
Risk: 12lb Head Weight
🦅 The Cage

Upper Back

Unlock stiffness to save your neck and shoulders from kyphosis.

Focus: Mobility (Ext)
Risk: Slouching
🦾 The Cannon

Shoulder Complex

Stabilize the blade (Scapula) to fire the arm without impingement.

Focus: Stability
Risk: Rotator Cuff
🖐️ Fine Motor

Wrist & Forearm

Combat RSI and Carpal Tunnel by balancing extensors and flexors.

Focus: Ergonomics
Risk: Typing Reps
🔋 The Cylinder

Core & Abs

Create Intra-Abdominal Pressure (IAP) to shield the spine.

Focus: Anti-Motion
Risk: Spinal Flexion
🚧 The Pillar

Lower Back

The lumbar spine needs stability, not mobility. Stop stretching it.

Focus: Stiffness
Risk: Disc Pressure
🏛️ The Keystone

Pelvis & SI Joint

Form and Force closure mechanisms to transfer load to legs.

Focus: Compression
Risk: Shear Force
🦴 The Fulcrum

Hips

The central driver. Tight hips destroy the back; weak hips destroy knees.

Focus: Mobility
Risk: Sitting
⚡ Agility

Groin & Adductor

Balance the inward pull with the outward push to prevent strains.

Focus: Balance
Risk: Cutting
🦵 Power

Thighs (Quad/Ham)

Engine (Quad) vs. Brakes (Hamstring). Imbalance causes tears.

Focus: Strength
Risk: Dominance
🛡️ The Hinge

Knees

The middle-man. Knee pain is usually a foot or hip problem.

Focus: Stability
Risk: Torque
🦅 The Cage

Upper Back

Unlock stiffness to save your neck and shoulders from kyphosis.

Focus: Mobility (Ext)
Risk: Slouching
🦾 The Cannon

Shoulder Complex

Stabilize the blade (Scapula) to fire the arm without impingement.

Focus: Stability
Risk: Rotator Cuff
🖐️ Fine Motor

Wrist & Forearm

Combat RSI and Carpal Tunnel by balancing extensors and flexors.

Focus: Ergonomics
Risk: Typing Reps
🔋 The Cylinder

Core & Abs

Create Intra-Abdominal Pressure (IAP) to shield the spine.

Focus: Anti-Motion
Risk: Spinal Flexion
🚧 The Pillar

Lower Back

The lumbar spine needs stability, not mobility. Stop stretching it.

Focus: Stiffness
Risk: Disc Pressure
🏛️ The Keystone

Pelvis & SI Joint

Form and Force closure mechanisms to transfer load to legs.

Focus: Compression
Risk: Shear Force
🦴 The Fulcrum

Hips

The central driver. Tight hips destroy the back; weak hips destroy knees.

Focus: Mobility
Risk: Sitting
⚡ Agility

Groin & Adductor

Balance the inward pull with the outward push to prevent strains.

Focus: Balance
Risk: Cutting
🦵 Power

Thighs (Quad/Ham)

Engine (Quad) vs. Brakes (Hamstring). Imbalance causes tears.

Focus: Strength
Risk: Dominance
🛡️ The Hinge

Knees

The middle-man. Knee pain is usually a foot or hip problem.

Focus: Stability
Risk: Torque