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Free · No sign-up to start · ~2 minutes

Find the right exercises for your pain — in under 2 minutes.

Answer a few quick questions about where it hurts and how it feels. You'll get personalized exercise suggestions to help you find a better starting point — for free.

Take the Free Test → How it works
Ásbjörn Ingvarsson
Built by Ásbjörn Ingvarsson — Master of Chiropractic (MChiro) graduate from Health Sciences University (UK), with additional qualifications in exercise-based rehabilitation.
🔒 No account needed · ⚕️ Red-flag safety checks built in
🎯 Matched to your answers
🏃 4 exercises ready
Where does it hurt?
Tap an area to begin your test
3D body model — tap where it hurts to start the test
Start my free test →
✅ 100% free to start
🔒 No account needed
🎓 Built by Ásbjörn Ingvarsson, MChiro graduate
📚 Evidence-informed guidance
How it works

From "where it hurts" to exercises in four steps

No jargon, no waiting rooms. Just a simple path to a better starting point.

1

Tell us where it hurts

Pick your pain area on a simple body map — knee, back, neck and more.

2

Answer a few questions

Quick questions about how it started and how it feels. Takes about two minutes.

3

Get personalized exercises

Receive mobility drills and strength exercises matched to your answers — free.

4

Upgrade if you want more

Optional full rehab plans with progressions when you're ready to go further.

Popular pain areas

What are you dealing with?

Start the test for your area, or read a plain-English guide first.

🦵

Knee pain

Aches, stairs, running

→
🔽

Back pain

Lower back, stiffness

→
🧣

Neck pain

Desk, posture, tension

→
💪

Shoulder pain

Overhead, pinching

→
🕺

Hip pain

Tightness, sitting

→
🎾

Tendon pain

Achilles, elbow, knee

→
What you get

A preview of your free result

Your personalized result may include:

  • ✓ Mobility drills to ease stiffness
  • ✓ Simple strength exercises to build support
  • ✓ Plain-English pain education
  • ✓ Progression tips for when you're ready
Get my free exercises →
Your starter plan · KneeFREE
🧘
Seated knee glides
Gentle mobility to start
2 × 10
🦵
Wall sit hold
Build support around the joint
3 × 20s
🎯
Step-downs
Control & stability
2 × 8
📘
Understanding knee pain
2-min read
Guide
Ásbjörn Ingvarsson, Master of Chiropractic graduate and founder of ThatChiro, holding his degree
Who's behind this
"I kept seeing the same thing over and over: people in pain who simply wanted to know what to do next. This is the simple, honest starting point I wish everyone had."
Ásbjörn Ingvarsson
MChiro (Health Sciences University) · Additional qualifications in exercise-based rehabilitation
ℹ️Everything here is educational guidance, not a diagnosis. It's designed to help you get started safely — not to replace care from a qualified healthcare professional.
Learn

Understand what may be contributing to your pain

Short, simple guides to the problems people ask about most.

🦵
Knee

Why your knee hurts on stairs

The common patterns behind stair pain — and gentle ways to start.

Read guide →
🔽
Back

Lower back stiffness in the morning

What might be going on and simple mobility to try.

Read guide →
📚
More guides

Neck, shoulder, hip & tendon guides

Now live — plain-English guides to the aches people ask about most.

Browse all guides →
When you're ready for more

Want a more complete plan?

The test and starter exercises are always free. These are here if you want to go further — no pressure.

Full Rehab Plan

A structured plan that grows with you

Multi-week progressions, video demos, and check-ins built around your area and goals.

  • ✓ Week-by-week progression
  • ✓ Follow-along video demos
  • ✓ Adjusts as you improve
See if it fits — take the test first
Always free

Not ready for a plan? Start with the guides

Plain-English guides to the most common aches and pains — what tends to cause them, what usually helps, and when to get checked.

  • ✓ Written by Ásbjörn Ingvarsson, MChiro graduate
  • ✓ Clear red-flag advice on every guide
  • ✓ Starting exercises you can try today
Browse the free guides
Work with me 1:1

Want to talk it through with someone?

Book a 30-minute one-to-one video session. We go through your results together, tailor your exercises to you, and map out your next four weeks — so you stop guessing and start with a plan you trust.

See how it works → Book now — $50

$50 · includes your full 4-week program · online, nothing to install

Your 1:1 session30 MIN
  • ✓ Focused one-to-one time, just for you
  • ✓ Your test results reviewed together
  • ✓ Exercises tailored and adjusted live
  • ✓ Full 4-week program included
  • ✓ Your questions answered directly
Start now

Your first exercises are two minutes away

Free, no account needed. Tell us where it hurts and get a starting point today.

Take the Free Rehab Test →
Educational guidance only · Not a substitute for medical care
⚕️

Important: This tool is for educational purposes only and does not replace assessment or treatment from a qualified healthcare professional. If you have severe symptoms, worsening pain, numbness, weakness, trauma, fever, unexplained weight loss, or other red flags, seek medical advice.

Take the Free Test →