If you need a trusted Shoulder Doctor that serves Akron, PA, look no further than Dr. Michael J Bercik and the proficient staff at Lancaster Orthopedic. We are dedicated to delivering unparalleled patient care and implementing the latest shoulder treatment strategies to ensure our patients experience the best outcomes in a timely manner.

Shoulder Doctor Akron, PADr. Michael Bercik is a board-certified orthopedic surgeon with specialized training in shoulder and elbow surgery and orthopedic traumatology. He completed his medical degree at Rutgers New Jersey Medical School and his residency in orthopedic surgery at the Rothman Institute in Philadelphia. Dr. Bercik was recognized for his exceptional patient care and high scores on the Orthopaedic In-training Examination. He then completed a fellowship in trauma and reconstructive surgery at Rutgers, where he learned advanced techniques for treating complex fractures and complications. 

Dr. Bercik also completed international fellowships in France and Australia, where he gained experience in treating a variety of shoulder and elbow ailments. He is dedicated to research and education, having published multiple peer-reviewed articles and book chapters. Dr. Bercik’s passion for orthopedics stems from his upbringing; his father was also an orthopedic surgeon. Dr. Bercik currently resides in Lancaster with his family and enjoys spending time with them, as well as jogging and rooting for the New York Giants.

5 Exercises to Reduce Shoulder Pain

Shoulder pain can be debilitating and interfere with daily activities, making it crucial to address the issue promptly. One way to alleviate shoulder pain and improve overall shoulder health is through targeted exercises that promote mobility, flexibility, and strength. In this blog post, we will explore five exercises designed to reduce shoulder pain and help you regain function and comfort in your shoulder joint.

  • Pendulum Exercises

Pendulum exercises are a gentle way to increase shoulder mobility and reduce pain. To perform this exercise, lean forward and place one hand on a table or chair for support. Let the other arm hang freely at your side. Gently swing the hanging arm in small circles, gradually increasing the circle size as your comfort level allows. Perform this exercise for 30 seconds to one minute, then switch arms and repeat.

  • Doorway Stretch

The doorway stretch targets the pectoral muscles, which can become tight and contribute to shoulder pain. Stand in a doorway and place your forearm against the doorframe with your elbow bent at a 90-degree angle. Gently lean forward until you feel a stretch in your chest and shoulder. Hold this stretch for 20-30 seconds, then switch arms and repeat.

  • Shoulder Blade Squeeze

Strengthening the muscles that support the shoulder joint is essential for reducing pain and improving stability. To perform the shoulder blade squeeze, sit or stand with your arms at your sides and your palms facing forward. Squeeze your shoulder blades together, as if trying to hold a pencil between them. Hold this position for 5-10 seconds, then release. Repeat this exercise 10-15 times.

  • External Rotation

External rotation exercises target the rotator cuff muscles and can help alleviate shoulder pain. To perform this exercise, hold a resistance band with both hands, keeping your elbows bent at a 90-degree angle and tucked into your sides. Slowly rotate your forearms outward, stretching the band, and return to the starting position. Complete 10-15 repetitions.

  • Wall Push-up

Wall push-ups are a low-impact exercise that helps to strengthen the muscles around the shoulder joint. Stand facing a wall, with your hands placed shoulder-width apart on the wall at shoulder height. Slowly bend your elbows, lowering your chest towards the wall. Push back to the starting position, keeping your body in a straight line. Perform 10-15 repetitions.

Incorporating these exercises into your routine can help reduce shoulder pain and improve shoulder joint function. However, it’s essential to consult with a healthcare professional or shoulder specialist before beginning any new exercise regimen, especially if you have a pre-existing shoulder condition. They can provide guidance on the most appropriate and safe exercises for your individual needs.

Let’s Begin!

Don’t let shoulder pain hold you back any longer. Akron, PA, residents can trust Dr. Bercik at Lancaster Orthopedic Group for expert care. Schedule your first appointment today by clicking the “Schedule An Appointment” link in the top right corner of our website or by calling (866) 564-1000.