Whether you have a recent injury or chronic pain, Dr. Michael Bercik at Lancaster Orthopedic Group can help you understand the root cause of your discomfort and work with you to develop a tailored plan to alleviate your symptoms and get you back to the activities you love. If you live or work in Millersville, PA, look no further than our team at Lancaster Orthopedic Group to begin your recovery journey. 

When it comes to treating conditions of the shoulder and elbow, there is nobody better suited than Dr. Michael Bercik. As the son of an orthopedic surgeon, Dr. Bercik took an early interest in orthopedics and quickly developed his passion for helping patients feel and move their best. He graduated Magna Cum Laude from Georgetown University before completing his residency at Rutgers New Jersey Medical School. From there, he began specializing in orthopedics and completed an orthopedic surgery residency at the Rothman Institute in Philadelphia, PA. His natural talent in orthopedics and medicine began to shine, and he was awarded the Mark D Chilton award for outstanding patient care, alongside the annual Orthopaedic In-training Examination award for achieving the highest score in his residency program. 

Following his residency, Dr. Bercik completed specialized fellowships in 3 countries, remaining active in research and teaching. He is dedicated to his patients, to the field, and to achieving outstanding results in everything he does. When you trust Dr. Bercik with your care, you can be confident that you are setting yourself up for success.

Improve Elbow Range of Motion: Supination and Pronation

One way in which the elbow can lose its range of motion is rotationally. The rotational movement of the elbow can be thought of in two parts: supination and pronation. Supination is the ability of the elbow to twist so that the forearm faces upwards, while pronation is turning the forearm, so the palm faces down. Shoulder and elbow stiffness and injuries are often closely correlated, and shoulder injuries can lead to immobilized elbows with smaller ranges of motion. 

To increase supination and pronation of the elbow, try these two at-home exercises:

Forearm Supination

1. Let the arm hang at your side
2. Face the palm in front of you as far as you are able
3. Reach your other arm underneath the forearm and gently grab the outside edge of your wrist, gently twisting it, so your palm faces more towards the front. Stop if there is any pain.
4. Hold for ten seconds.
5. Repeat ten times

Forearm Pronation

1. Stand with your elbow bent at a 90-degree angle with the elbow against your side
2. Rotate the palm to face downwards as far as you are able
3. Gently grab your wrist with the opposite hand and twist the hand towards the ground. Stop if there is pain or severe discomfort.
4. Hold for ten seconds.
5. Repeat ten times.

Ready to Begin?

Dr. Michael Bercik is an expert shoulder and elbow orthopedic specialist who is here to help you reach and surpass your goals. If you are new to shoulder or elbow treatments, Dr. Bercik can walk you through each stage of the process and ensure you are comfortable at every step. To get started, residents of Millersville should schedule an appointment at Lancaster Orthopedic Group. To get started, click the “Schedule An Appointment” link in the top right of the website or call (866) 564-1000.