Shoulder orthopedic surgeons can help you diagnose your condition, determine the best path to recovery, and help you achieve each milestone along the way. Dr. Michael Bercik is a board-certified orthopedic shoulder surgeon who is dedicated to helping patients improve their quality of life, and residents of Lancaster should waste no time in scheduling their first appointment.

Shoulder Orthopedic Surgeon Lancaster, PACentre Orthopédique Santy in France and Professor Simon Bell at the Melbourne Shoulder and Elbow Centre and Monash University. At Lancaster Orthopedic Group, we are dedicated to continually learning new methods, mastering advanced techniques, and helping our patients exceed their expectations.

Stretches to Ease Shoulder Pain

While physical therapy, surgery, and anti-inflammatory medications can all be great ways to reduce shoulder pain, at-home shoulder stretches can be an easy way to reduce pain, alleviate stiffness, and complement your orthopedic treatment plan. However, always remember to stop if you feel any sharp or uncomfortable pain and check with your orthopedic doctor to ensure you are only performing beneficial movements for your shoulder.  While the best stretches for you will vary depending on your condition, these go-to stretches are our top recommendations for at-home stretching:

Across-the-chest stretch

This stretch can be changed in intensity by lifting or lowering the arm, with lower positions lessening the intensity and higher positions increasing the intensity. To perform this stretch:

  1. Straighten one arm out in front of you
  2. Bring the straight arm across your body so your arm is against your chest (or lower)
  3. Use the crease of your opposite elbow or your opposite hand to gently pull your arm closer to your chest
  4. Hold for 10 second to 1 minute
  5. Repeat 3-5 times on each side

Neck stretch

People often do not realize that a tight neck can affect your shoulders, and vice versa. To perform this stretch, follow these steps:

  1. Lower your chin and look downwards until your feel a stretch on the back of your neck
  2. Gently lean your head to one side, feeling a stretch along the opposite side of your neck
  3. Hold 10 second to 1 minute
  4. Repeat 3-5 times on each side

Small and large shoulder circles

This is a great stretch to alleviate stiffness in the shoulder joints. To perform this exercise:

  1. Stabilize yourself by placing one hand on a wall, chair, or other steady surface. Make sure there is open space around the other side of your body.
  2. Stretch your free arm out to the side
  3. Slowly circle the free arm, making small circles clockwise and counterclockwise
  4. Gradually widen the circle, increasing the mobility of your shoulder
  5. Perform 5-10 circles at each size, clockwise and counterclockwise
  6. Repeat on each side

Doorway stretch

This stretch is beneficial for opening the shoulders and stretching the chest. To perform this:

  1. Stand in a doorway with your arms in a “touchdown” position (arms bent and 90 degrees with your upper arms parallel to the ground and your forearms pointing upwards)
  2. Press your forearm against the doorframe
  3. Take a step forward, pressing your forearm into the doorframe until you feel a stretch along your shoulder and chest
  4. Engage your core and hold this stretch for 10 seconds to 1 minute
  5. Repeat 3-5 times on each side

Let’s Begin!

We believe that each of our patients has the potential to reach their goals and achieve maximal results. If you live in Lancaster and are looking for the best Shoulder Orthopedic Surgeon in the area, look no further than 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.