Thanks both for these.
SV- I've done all these exercises – will still work on them but I feel I have the strength, its just causing pain from my side rubbing against the pole.
Kobojo – thanks. yeah, I have parentd that are dr's, so i've asked them and its probably just because the area is a bit tender. Its not hurting to breathe so I feel its different to how it was previously – ie, I dont think they are neccessarily torn – it feels more bruised. If this makes any sense. Its just a bit tender. I guess yeah, I'll take things slow, see if I can strap it up and see it the added protection helps.