This page will help you understand how to make decisions on which exercises to pick from this database for certain goals; whether trying to fix a painful area, strengthen a weak one, or provide the support to an area for it to recover, this page will have general guidelines to explore and make some decisions.
Trying to fix something
Trying to fix something can be a tricky proposition, but a few key points should simplify it a bit and give you a chance.
You don’t want to run right at the painful area - try using isometrics for muscles around that painful area, and opposing it.
E.g. low back pain, try isos activating things like abdominals, obliques, hip flexors (all of those are opposing the back), and basically everything in hips around it that isn’t the aggravated area (maybe not glutes)
After targeting supporting and opposing muscles, stay in touch with how the aggravated area is feeling. If it is feeling better as you go, continue with what you have been doing, and maybe towards the end try a very gentle isometric for the muscle group that was aggravated. Certain positions may still be painful, but there may be a position you can find that isn’t now. If not, that is fine. Continue with the supporting and opposing isometrics for a couple days until the aggravated area is nice and calm.
Intensity matters a lot - the harder you push, the more likely the aggravated area in question will try to kick in and help out. Start light in surrounding areas, cautiously and gradually exploring higher intensity if you are having success with gentle stuff first.
Constructing a Workout
You can use these exercise videos to construct your own workout when traveling, at home, etc. Obviously, the decisions you make will be related to the equipment you have available (nothing, bands, cables, machines, DBs, etc.) and what you are trying to accomplish.
