mobility- what do you do when movement feels bad

Ive run into this with both upper and lower body mobility. Instagram is rife with people moving in different patterns with the headline - hurt (bodypart)? Do this!

Ya thats great. But what if you cant do the baby stuff? What id doing the baby stuff makes the problem worse? Personally I feel despair on contact. If I cant do the baby stuff im fucked. Proper fucked. This isn't true, but thats always the thought. Here's another option.

If movement hurts, work on holding different positions. These positions can be start and/or end ranges. Assisted or not assisted. This type of action got me from constant knee pain to sitting in full squats. It will also get me from shoulder pain to ring dips. Tension still drives adaptations in the absence of movement. The goal is to make it so these positions feel COMFORTABLE. What used to be hard is something you can do tired dying or dead. This makes a difference over time.