Pain is a topic I can't stress enough. At no point, through any movement, do I ever want you to go into a range of motion that creates pain, or a sharp pinching sensation. Always bypass those areas that create pain or a pinch. We never want the nervous system to associate pain with any movement.

Sometimes you'll have to shorten your range of motion a little, or alter your joint positioning a bit. Allow yourself some wiggle room to do that if needed. We can back out of that range of motion enough so the pain is gone, and then that becomes a range we can get some good quality work in. Over time, your pain-free range of motion will expand.

Also, If you’re nursing a specific injury, first and foremost make sure you're cleared by a doctor for exercise. If you are, be smart and go at your own pace. Work in those pain-free ranges of motion and keep the intensity very light at first. Due to the nature of online group training, there isn't a constant dialogue between client and coach - so it's important to become your own coach and understand when a movement may not be right for you.

Finding the Stretch.
When we set up in PAILs/RAILs and we're doing Isometric loading - we want to find those stretching sensations. It's important to note, where you feel a stretch will be different to where I feel a stretch, or where another person feels it. Due to our individual makeup and current capacity (which is all vastly different), we will all experience stretching sensations in different ranges of motion and that's totally okay. Take the cues from the videos, but also give yourself a little wiggle room to explore your own body and find what feels good for you.

I hope this was helpful!