Was this a rotator cuff injury- 16 weeks later and still can't lift "bent" arm?!

by Katie
(Cape Town)

I hurt my shoulder about 4 months ago, lifting a tub of water with one hand behind me (stupid, I know...)

I thought it was a rotator cuff injury: I couldn't lift the arm at all and was in pain. I rested it as much as possible ( I was moving!) and since then have been stretching it, and also doing "downward dog" to "plank" to strengthen it. I stretched it out on a swiss ball, so I have pretty good range of motion coming back.

I also did some rehab exercises a friend gave to me he had gotten from his doctor: with light weights a reclining "tennis backhand", "forehand" and "pouring a can" exercises. I got a lot better.

But now, 4 months later , and I still can't lift the arm in a bent position, without pulling the shoulder muscle up in a "jerk" to aid it. However, I can lift it if it is straight out!

I am worried I will develop some more shoulder problems. Or maybe this wasn't a rotator cuff injury?

Do I need further or different exercise?


Thank you for any help!

Kate