Are you looking for an expert orthopedic shoulder surgeon near you? Look no further than Dr. Michael Bercik at Lancaster Orthopedic Group. With years of subspecialty training, Dr. Bercik treats patients using advanced methods and state-of-the-art techniques. If you live near Willow Street, PA, waste no time in scheduling your first appointment. 

Dr. Michael Bercik completed two international fellowships, following his trauma fellowship, to advance his knowledge of orthopedic techniques and ensure his patients are receiving the best treatment options available. In Dr. Bercik’s eyes, learning is never finished. Dr. Bercik stays active in academic research and publication, and has had his findings published in several peer-reviewed journals, in addition to co-authoring a book chapter. 

Exercises for shoulder blade pain with an elastic tube

If you experience shoulder blade pain, simple at-home exercises with minimal equipment can help you relieve tension, reduce pain, and prevent future flair-ups. While these at-home exercises are safe for most patients, we always recommend working with your physical therapist to go over any new exercises, correct form, and ensure you are performing the right exercises for you. 

Try these three exercises to get started.

Shoulder blade squeezes

Equipment required: Elastic tube

1. Sit or stand with your torso straight and your shoulders in a neutral position. 
2. Hold the elastic tubing in your hands with your palms facing downwards.
3. Straighten the arms in front of you at shoulder height. You should feel slight tension in the tube.
4. Slowly pull your hands apart, keeping the arms at shoulder height.
5. Squeeze the shoulder blades together and hold the arms apart.
6. Gently release and return to the starting position.
7. Repeat 5-10 times.

Rows

Required equipment: Elastic tube, table leg or post

1. Take one end of your elastic tube in each hand with the middle anchored around waist height. This can be done by tying the tube or looping the tube around a sturdy post.
2. Sit or stand with your torso straight and your arms straight in front of you. You should feel slight tension in the tube.
3. Tuck your chin slightly towards your chest.
4. Keeping the back straight, pull the elbows straight back toward each side of your body. Your elbows will move beyond your waist.
5. Return your arms to the starting position.
6. Repeat 5-15 times.

Lat pull-downs

Required equipment: Elastic tube, door 

1. Take one end of your elastic tube in each hand with the middle anchored around an elevated point. This can be done by looping the tube around the top of a door.
2. Sit or stand with your torso straight and your arms above your head with the elbows straight. You should feel slight tension in the tube and your arms should be slightly farther than shoulder-width apart.
3. Tuck the chin slightly towards your chest.
4. Slowly bend the elbows and pull the tube downwards, squeezing the shoulder blades together. Focus on keeping the back straight.
5. Hold this “goal post” position for up to 10 seconds and return to the starting position.
6. Repeat 5-10 times.

Let’s work together!

When looking for the best orthopedic surgeon near Willow Street, PA, you can’t go wrong with Dr. Michael Bercik at Lancaster Orthopedic Group. To schedule your first appointment, click the “Schedule An Appointment” link in the top right of the website or call (866) 564-1000.