Shoulder Pain – Common Causes & Symptoms
肩膀疼痛常见原因与症状

1. Rotator Cuff Problems 肩袖问题
   • Tendinitis 肌腱炎
   • Tears (partial or complete) 撕裂（部分或完全）
   • Impingement Syndrome 夹挤综合征
2. Frozen Shoulder (Adhesive Capsulitis) 冻结肩（粘连性关节囊炎）
   • Thickened & tightened joint capsule 关节囊增厚、收紧
   • Limited mobility 活动受限
3. Shoulder Bursitis 肩部滑囊炎
   • Inflammation of bursa 滑囊发炎
4. Arthritis 关节炎
   • Osteoarthritis (wear & tear) 骨关节炎（磨损退化）
   • Rheumatoid arthritis (autoimmune) 类风湿关节炎（自身免疫）
5. Shoulder Instability / Dislocation 肩关节不稳 / 脱位
   • Trauma or repetitive overuse 外伤或反复过度使用
6. Fractures or Injuries 骨折或外伤
   • Clavicle, humerus, or scapula fracture 锁骨、肱骨或肩胛骨骨折
7. Poor Posture / Overuse 姿势不良或过度使用
   • Muscle imbalance or strain 肌肉失衡或劳损
8. Referred Pain 牵涉痛
   • Cervical spine issues 颈椎病
   • Heart or gallbladder conditions 心脏或胆囊疾病

Complications of Shoulder Pain 肩膀疼痛的并发症

1. Chronic Pain 慢性疼痛
   • Pain may persist long-term, affecting daily life.
   • 疼痛可能长期存在，影响日常生活。
2. Loss of Shoulder Mobility 肩关节活动受限
   • Difficulty raising, rotating, or reaching with the arm.
   • 手臂抬高、旋转或伸展动作受限。
3. Frozen Shoulder (Adhesive Capsulitis) 冻结肩（粘连性关节囊炎）
   • Severe stiffness and restriction of movement.
   • 关节严重僵硬、活动受限。
4. Muscle Weakness & Atrophy 肌肉无力与萎缩
   • Prolonged pain can reduce use of the arm, leading to muscle wasting.
   • 长期疼痛会减少手臂使用，导致肌肉萎缩。
5. Recurrent Dislocation / Instability 反复脱位 / 关节不稳
   • Shoulder may slip out of place repeatedly.
   • 肩关节可能反复脱臼或不稳。
6. Nerve Compression 神经受压
   • May cause numbness, tingling, or weakness in the arm and hand.
   • 可引起手臂和手部麻木、刺痛或无力。
7. Reduced Quality of Life 生活质量下降
   • Pain and disability can affect sleep, work, and daily activities.
   • 疼痛和功能障碍会影响睡眠、工作及日常活动。

Shoulder Stretching Exercises 肩膀拉伸运动

1. Pendulum Stretch 钟摆运动

• Lean forward slightly, let your affected arm hang down.
• 身体微微前倾，让患侧手臂自然下垂。
• Swing your arm in small circles (10 times clockwise, 10 times counterclockwise).
• 手臂做小圆圈摆动（顺时针10次，逆时针10次）。

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2. Cross-Body Shoulder Stretch 横跨肩膀拉伸

• Bring one arm across your chest.
• 将一只手臂横放在胸前。
• Use the opposite hand to gently pull the arm closer to your body.
• 用另一只手轻轻将手臂拉近身体。
• Hold 15–30 seconds, repeat 2–3 times each side.
• 保持15–30秒，每边重复2–3次。

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3. Chest Opener Stretch 胸部扩展拉伸

• Stand in a doorway, place both arms on the door frame at shoulder height.
• 站在门框前，双手扶住门框，与肩同高。
• Gently step forward until you feel a stretch across your chest and shoulders.
• 身体慢慢向前倾，感受胸部和肩部被拉伸。
• Hold 15–20 seconds, repeat 2–3 times.
• 保持15–20秒，重复2–3次。

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4. Wall Climb (Finger Walk) 靠墙爬手（手指走墙）

• Stand facing a wall, fingers touching the wall.
• 面对墙站立，手指放在墙上。
• Slowly walk your fingers upward as high as comfortable.
• 慢慢用手指往上“走”，直到舒适的高度。
• Hold for a few seconds, then walk down.
• 保持几秒后慢慢走回。
• Repeat 5–10 times.
• 重复5–10次。