Penguin exercise that is good for relieving shoulder pain caused by rotator cuff injury~

I usually felt occasional pain in my right arm.

It wasn't severe enough to prevent me from raising my arm.

But a few days ago, I woke up and my right arm was numb.

I think I fell asleep lying on my side and pressed down on my right arm.

When I get up and do stretching, I move my arm, but it doesn't go all the way up and the pain has worsened.

I had a time before when I experienced severe pain in my right arm, but it got better after about two weeks.

Penguin exercise that is good for relieving shoulder pain caused by rotator cuff injury~

I'm worried it might be frozen shoulder since it keeps repeating.

After looking into the information, it wasn't a frozen shoulder symptom~

I had shoulder pain due to rotator cuff injury. Fortunately, it is not a tear.

Distinguishing Frozen Shoulder from Rotator Cuff Injury

Frozen shoulder: Unable to raise the arm and stretch it straight up into a "raise the sky" pose.

Even if someone else raises their arm, it does not go up.

✔Rotator cuff injury or tear: Cannot lift the arm with pain, but can lift it well with the other arm.

Frozen shoulder and rotator cuff injuries require different exercise methods for pain relief.

Source: EBS Choose Documentary

[Frozen shoulder strength exercises]

Stretching exercises that cause arm pain can help with frozen shoulder.

Exercises to Relieve Pain from Rotator Cuff Injury

Strength exercises that do not hurt the arms

Move your arms by moving below the shoulders, not by stretching upwards.

The penguin's movement is good.

Then, place the towel on your elbow.

Rotate your arms back and forth like a penguin

(Insert the stomach and maintain proper posture)

✔Strength training should not be done when you are feeling unwell.

Being in pain is the same as tearing your muscles even more.

Strengthening exercises should be performed within a pain-free range.

Doing strength training below shoulder height is very good for health. It helps prevent shoulder pain.

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I diligently did penguin exercises whenever I had time.

The pain has lessened after a few days.

At first, it was difficult to wash my hair, so I could barely wash it with my left hand, but now I am able to wash my hair properly.

Shoulder pain caused by rotator cuff injury

I think it would be good to remember to do gentle strength exercises so that your arm doesn't hurt.

Pain & Musculoskeletal