I recently injured my shoulder about one week ago skiing - fell and splatted on my right side - I twisted and my right arm tried to catch my fall. I am pretty sure I pulled or stressed my tendons. I am having some pain when I lift forward and medially or when I try to pull something down with resistance (like a window). I have been using NSAids and a heating pad. I have also tried Salonpas and Aspercream with little relief. I don't think this is a torn rotator cuff - I didn't hear a pop and I would think the range of motion for my arm would be much more limited and the pain would be much worse (but this does concern me since my mother has had 3 torn RC surgeries). My question for you: What type of physical therapy can I do on my own to get better. I haven't been going to the gym lately because I don't want to make this worse and I like to go to Zumba classes where we swing our arms around. I also can't really put on a jog bra without some pain - Thanks, Debbie (BTW I am an MD - psychiatrist)