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亲爱的海外侨胞朋友，无论您身在美洲、欧洲、东南亚，还是非洲大陆，故乡的中医始终牵挂着您的健康。
Dear overseas Chinese friends, wherever you are – in the Americas, Europe, Southeast Asia, or Africa – traditional Chinese medicine from your homeland cares about your health.
“肩膀又疼了，抬都抬不起来……”这句话，是不是很耳熟？异国他乡，工作节奏快、家务繁琐，搬重物、修花园、抱孩子、长时间用电脑，肩痛的毛病说来就来。很多人第一反应是：“估计是肩周炎吧。”于是找人按一按、甩甩手臂、练练爬墙……可结果往往是——越按越痛，越练越重。
“My shoulder hurts again… I can’t even lift my arm…” Does this sound familiar? Living abroad, with busy schedules, heavy housework, moving furniture, gardening, carrying children, or long hours on computers – shoulder pain can strike anytime. Many people’s first reaction is: “It must be frozen shoulder.” So they get a massage, swing their arms, or try wall-climbing exercises – only to find that the more they do, the worse it gets.
其实，肩痛不只有肩周炎，还有一种更常见却更容易被忽视的问题——肩袖损伤。两者的病因、治疗和锻炼方式完全相反，一旦搞混，小伤可能拖成大病，甚至留下终身功能障碍。
In fact, shoulder pain isn’t always frozen shoulder. There is another common but easily overlooked condition – rotator cuff injury. The two have completely opposite causes, treatments, and exercises. Confusing them can turn a minor issue into a major problem, sometimes leaving permanent disability.
今天，我们特意为海外侨胞撰写这份双语科普指南，教您用3步在家自我鉴别，掌握正确的护理方法。无论您在哪里，都能科学守护自己的肩膀。
Today, we have specially prepared this bilingual guide for overseas Chinese, teaching you 3 simple steps to self-diagnose at home and master the right care methods. No matter where you are, you can protect your shoulders scientifically.
Living abroad, have you ever experienced:
自己动手搬家、修草坪、刷墙壁，一干就是一整天；– Moving houses, mowing lawns, or painting walls all by yourself for an entire day;
长时间开车通勤，肩膀僵硬酸痛；– Long commutes by car, leaving your shoulders stiff and sore;
没有家人帮忙，独自抱娃、提购物袋、搬行李箱；– Carrying children, shopping bags, and suitcases alone without family help;

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来源：sctcm120.cn
作者：佚名
来源网址：https://www.sctcm120.cn/En/info/1006/1310.htm