Yen

Interesting you mentioned kneeling side planks.

On the first day of PT, one of the exercises I was shown was kneeling side planks. I said "no can do" because I had already tried and with a lot of pain (prior to this injury, I was doing side planks from my feet for 1 full minute, pain free). When the PT heard I can't do one at all, he said I have "a lot of work to do". Every appointment after that, I was asked "can you do a kneeling sideways plank yet?", and always my answer was "no". On the 4th visit, the PT asked me to try them at home by positioning my shoulder until I find a comfortable spot. When I tried that, it worked and now I do a kneeling plank for 20-30 seconds with minimal pain.

When I told him I was able to do a side plank from my feet for 1 full minute before the injury, he said that is "phenomenal for a person over 50". He must see a lot of weak 50+ folks.