Are you looking for an orthopedic shoulder surgeon near Strasburg, PA? Dr. Michael Bercik at Lancaster Orthopedic Group provides high quality care using integrated methods from years of practical experience in the field. 

Following the completion of his medical degree and trauma fellowship, Dr. Bercik continued his medical education through two international fellowships focused on shoulder and elbow ailments. This has allowed Dr. Bercik to employ integrated techniques with his patients to deliver outstanding results. We treat every patient on a case-by-case basis so no two treatment plans will be exactly the same. This ensures each patient has the right combination of care needed to help them achieve their goals. 

Exercises for shoulder blade pain with no equipment

Shoulder blade pain can originate from many causes, such as poor posture, athletics, or weightlifting. While working with a physical therapist will ensure you are performing the right movements for you, these five simple exercises require no equipment and can be done in the comfort of your own home. 

Shoulder circles

1. To perform this exercise, stand up straight with your chin slightly tucked towards your chest. Try to reach the crown of your head toward the ceiling.
2. Keeping the torso straight, shrug the shoulders toward your ears then begin moving them in large circles. Keep the arms relaxed during this exercise.
3. Repeat the large circle 10 times in each direction.

Forward fist stretch 

1. Stand or sit upright with your torso straight.
2. Clasp your hands together in front of your chest.
3. Straighten your arms while keeping your hands clasped. Your arms should be parallel to the ground.
4. Gently tuck your chin toward your chest and reach your hands even farther in front of you, feeling the shoulder blades separate. You should think of pulling your shoulder blades apart, so you feel a stretch across the upper back.
5. Hold for 5-10 seconds.
6. Repeat 5 times.

Triceps stretch

1. Stand or sit with the torso straight.
2. Reach your arms straight above your head.
3. Keeping the upper arms and elbows in place, bend the elbows and reach the hands toward the shoulders and upper back. You should feel a stretch along the backs of the arms.
4. Try to reach the hands further down the upper back to deepen the stretch.
5. Hold for 15-30 seconds.
6. Repeat 5 times.

Across the chest stretch

1. Stand or sit with the torso straight.
2. Reach one arm across the chest at shoulder height, keeping it as straight as possible.
3. With the other arm, gently pull the arm closer to the chest. You should feel a gentle stretch.
4. Hold for 15-30 seconds.
5. Repeat 5 times on each side.

Shoulder blade squeezes

1. Stand or sit with the torso straight.
2. Relax the shoulders and arms.
3. Inhale, then on your exhale squeeze the shoulder blades together.
4. Hold the shoulder blade squeeze for 15 to 30 seconds. Be mindful not to raise your shoulders.
5. Relax back to a neutral position.
6. Repeat 5 to 10 times.

Let’s work together!

Finding an orthopedic shoulder surgeon doesn’t have to be hard. At Lancaster Orthopedic Group, we make it easy. Dr. Michael Bercik is an experienced shoulder surgeon dedicated to helping Strasburg, PA, residents recover from injuries and ailments and feel their best. To schedule your first appointment, click the “Schedule An Appointment” link in the top right of the website or call (866) 564-1000.