What to do if an exercise hurts

If an exercise hurts, don’t force it. This applies to all neck, shoulder, spine, hip, knee, foot, hand, finger, etc. exercises. 🙂

Most exercises can be modified so you still get the benefit without aggravating symptoms. And if adjustments don't help, you can always remove it from your regimen for a few weeks (details below).

How To Make An Exercise Easier

Start by adjusting the exercise itself before replacing it.

Add Support

More support = less strain on your body.

Examples:

• Hold onto a wall, chair, or rack
• Use your hands to assist the movement
• Add cushions or pads
• Use a bench or couch for partial support

This reduces joint stress and improves control.

Change Position (Increase Stability)

If something hurts standing, try it:

• Seated
• On hands and knees
• Lying on your back or side

More supported positions make movements easier to control and less stressful on painful joints.

Reduce Load

If the exercise uses external weight:

• Use lighter dumbbells
• Use lighter bands
• Reduce cable resistance

If you’re lifting a body part:

• Bend the knee or elbow
• Change leverage
• Shorten the limb length

Bent limbs are lighter and easier to control.

Reduce Range Of Motion

You don’t have to work in full range right away.

Stay in a smaller, pain-free zone and expand gradually.

Examples:

• Partial squats
• Small hip hinges
• Shorter side planks

Reduce Time Under Tension

If holds or slow reps aggravate symptoms:

• Shorten hold times
• Do fewer reps
• Use a slightly faster (but controlled) tempo

Example: Hold for 10 seconds instead of 30.

If Adjustments Don’t Work → Substitute

If you’ve adjusted support, position, load, and range…

…and the exercise still hurts…

You may substitute it with a pain-free exercise that trains the same target muscles.

Key rule:

Match the muscle group and movement function.

Example: Side Plank

Goal: Train the lateral core (side abs and hip stabilizers)

Adjustments:

• Bend knees
• Shorten hold time
• Add padding under the elbow

Substitutions:

• Side plank against a couch or wall
• Standing band hold from the side (anti-side-bend)

Bad substitution:

• Sit-ups (different muscle function)

Example: Standing Hip Hinge

Goal: Train glutes and hamstrings

If hinging with weight feels unstable:

Adjustments:

• Put your butt on a wall for balance
• Use less weight
• Bend your knees slightly
• Reduce depth

Substitution:

• Sit on a bench with feet wide apart
• Hinge forward from the hips while seated

Same muscles, less balance demand.

If You Still Can’t Find A Good Option, Remove It!

If you can’t find a modification or substitution that feels tolerable…

You can leave the exercise out temporarily.

This is completely fine — especially with chronic pain and mobility limitations.

Do your workouts without the offending exercise. Come back to it in a few weeks and try again.

Why This Works

With hip and shoulder issues especially, limitations are often influenced by surrounding areas, such as:

• Spine mobility
• Pelvic control
• Rib cage positioning
• Scapular strength
• Core stability

As you work on other exercises, you may “unkink” restrictions that were blocking progress.

Movements that feel impossible today often become doable later — without forcing them directly. 💪