Whether you have chronic discomfort or a recent injury, working with a shoulder specialist will ensure you are making educated decisions to minimize recovery time and maximize your results. For residents of Cornwall, Dr. Michael Bercik and our experienced orthopedic team at Lancaster Orthopedic Group provide conveniently located high-quality care designed to help patients achieve outstanding results. 

Dr. Michael Bercik is a board-certified orthopedic surgeon committed to offering his patients creative, innovative, and effective care plans that utilize the most advanced methods from around the world. Following the completion of his medical degree and residency, Dr. Bercik completed three fellowships to advance his knowledge and learn from some of the most renowned shoulder surgeons in the world. 

During his training, Dr. Bercik studied at the Centre Orthopédique Santy in France under Dr. Gilles Walch, before completing a fellowship at the Melbourne Shoulder and Elbow Centre and Monash University under Professor Simon Bell. By seeking out diverse fellowships under experienced shoulder specialists, Dr. Bercik has expanded his skills and knowledge to provide patients with a multitude of options to enhance their healing and sustain long-term results.

3 at-home stretches to reduce shoulder tightness

Many people work jobs that require them to sit for the majority of the day. This can lead to hours of hunched posture and rounded shoulders. Shoulder discomfort is a common result. To loosen shoulder stiffness and decrease discomfort, try these at-home stretches. 

Shoulder circles

Shoulder circles are a great way to shake off stiffness and increase circulation to the shoulders. To perform this exercise, follow these steps:

1. Stand or sit upright 
2. Keeping the back straight, pull your shoulders forward, then move them slowly upward and back, continuing the movement to make a large circle. 
3. Repeat this circular movement 10 times
4. Switch directions and repeat 10 times
5. This can be repeated multiple times throughout the dayShare

Across the chest stretch

This stretch is excellent for increasing the range of motion in the shoulder. To perform this exercise, follow these steps:

1. Sit or stand upright with you back straight
2. Bring one arm across your chest
3. Use the other arm to gently pull the arm closer to the chest until you feel a stretch along the back of the shoulder
4. Hold for up to 1 minute
5. Repeat on the other side
6. This can be repeated multiple times throughout the dayShare

Neck stretch

This exercise is a great way to release tension in the neck and shoulders. To perform this exercise, follow these steps:

1. Sit or stand with the back upright
2. Lower the chin toward the chest
3. Gently tilt your right ear toward your right shoulder. Focus on keeping the left shoulder in a neutral position. You should feel a stretch along the left side of the neck and shoulder
4. Hold for up to 1 minute
5. Repeat on the other side
6. This can be repeated multiple times throughout the day

Ready to begin?

Dr. Michael Bercik and our team at Lancaster Orthopedic Group offer shoulder specialist care to Cornwall, PA residents. If you are experiencing discomfort in the shoulder or elbows, schedule an appointment today to meet with Dr. Bercik and discuss the best path forward. When you work with Lancaster Orthopedic Group, you can expect expert care with personalized recommendations to help you achieve your goals. To schedule your first appointment, use the “Schedule An Appointment” link in the top right of the website or call (866) 564-1000.