Dr. Michael Bercik is a board-certified orthopedic surgeon who has spent years developing advanced treatment methods to offer his patients state-of-the-art techniques and outstanding results. For residents of New Holland, PA, schedule your first appointment at Lancaster Orthopedic Group to take your first step towards a pain-free life.

To ensure he is offering his patients the best care available, Dr. Bercik has completed three fellowships around the world, in addition to his orthopedic surgery residency at the Rothman Institute, where he has been able to marry traditional learnings with modern science to create innovative and out-of-the-box treatment options. For his first fellowship, Dr. Bercik returned to Rutgers New Jersey Medical School, where he completed his medical degree, to learn advanced methods in orthopedic traumatology. This included treatment methods for acute fractures and post-traumatic complications such as nonunions, malunions, infections, and arthritis.

Following this, Dr. Bercik studied at the renowned Centre Orthopédique Santy in France under Dr. Gilles Walch, widely considered to be one of the most influential shoulder surgeons of his time. He also completed a fellowship at the Melbourne Shoulder and Elbow Centre and Monash University, learning under Professor Simon Bell. These broad experiences have given Dr. Bercik a unique perspective that allows him to bring fresh eyes to each patient and develop individualized, creative plans to help you reach (and surpass!) your goals.

Three Exercises to Strengthen the Rotator Cuff At Home

A weak rotator cuff can increase the likelihood of injuries, increase pain, and cause difficulty performing everyday activities. While the guidance of an orthopedic specialist is recommended, these three at-home exercises can help you build and maintain the strength of the rotator cuff.

Goal Post Rotation

Lie on your stomach on an elevated table or bed that allows you to extend your arms toward the ground. Reach your arms out to make a “T” position, then bend the elbows at 90 degrees. Keeping the upper-arm level with the shoulder, rotate the elbow to raise the hands into a “goal post” position. Repeat ten times.

Upper Arm Side Rotations

Lie on your left side with your left arm extending above your head. Your left ear should be resting on your left bicep. Bend your right arm so your forearm rests against your chest. Keep the right elbow at your side and rotate the arm so that the right hand points toward the ceiling. Return the right hand to the starting position. Repeat this movement ten times on each side.

Lower Arm Side Rotations

Lie on your left side with your left arm bent at a 90-degree angle. Your right arm should be along your side. Keep the left upper arm against the bed or table and rotate the forearm off of the table as far as the shoulder can rotate. Return the forearm back to the surface. Repeat this movement ten times on each side.

Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90 degrees. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: this is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then repeat the whole exercise again with your other arm.

Ready to Begin?

Residents of New Holland can begin their shoulder and elbow recovery today with Dr. Michael Bercik and our shoulder specialist team at Lancaster Orthopedic Group. To make your first appointment, please click the “Schedule An Appointment” link in the top right of the website or call (866) 564-1000.