There are a few ways that I grade the effectiveness of an exercise.
One: There is no INCREASE in pain while doing it or 24-48 hours after.
Two: Your pain level does not go above a 4/10
Three: You experience lasting less pain after committing to 4-6 weeks of doing the exercise.
Everyone responds to exercise differently but you can use these measuring tools to decide whether o rnot you need to change the exercise, modify the way you do it or just keep plugging along with what you’re doing.
Where I see a lot of people go wrong is when they are given exercises by their doctor or Physio, and they do them for years with no change in their pain or discomfort.
Results should be seen within the first 1-3 months of following a program. If not then your program is not working.