Whether you are a competitive athlete or a weekend warrior, rotator cuff injuries can make even small arm movements feel painful and unstable. It’s essential to find a physician you trust. Dr. Michael J Bercik and our team at our Lancaster location are dedicated to helping residents feel informed and confident through every decision. Dr. Michael J Bercik specializes in conditions of the shoulder and has trained internationally under some of the most world-renowned shoulder surgeons in the world. We are dedicated to offering world-class care and innovative options outside of the traditional orthopedic methods. Dr. Bercik has been recognized with multiple awards for his dedication to excellence, including the Mark D Chilton award for outstanding patient care and the annual Orthopaedic In-training Examination award for achieving the highest score in his residency. Dr. Bercik and our team treat many patients with rotator cuff injuries and are committed to providing the highest standard of care for every patient.

Stretches to Prevent Rotator Cuff Injuries

One of the best ways to prevent rotator cuff tears is to warm up properly before activities involving the shoulder. Stretching (both static and dynamic) is a great way to make sure the muscles are warmed up and can withstand quick movements and stresses. To get started, try these four stretches:

1. Standing Doorway Stretch
   1. First, stand in an open doorway and place your hands on either side of the opening at shoulder height.
   2. Gently lean forward, keeping the hands on the doorway.
   3. You should feel a gentle stretch on the front of your shoulder. Don’t push past the point of resistance and stop if you feel any pain. Hold for ten breaths.
2. External Shoulder Rotation
   1. Bend one arm at a 90-degree angle with your upper arm against your side and your forearm across your abdomen.
   2. Keeping your elbow against your side, rotate your lower arm away from your body. This should make a semi-circle with your hand in parallel with the floor.
   3. Repeat 10x on each side.
3. Reverse Fly
   1. Stand with your knees slightly bent and lean your upper body slightly forward.
   2. Stretch your arms towards the ground, then raise them away from your body. Imagine trying to squeeze your shoulder blades together.
   3. Repeat this motion 10x, keeping the arms slightly bent.
4. Crossover Arm Stretch
   1. Extend one arm straight out in front of you parallel to the floor.
   2. Cross the outstretched arm across the chest and wrap your other arm around it, pulling it closer to the body.
   3. Hold the stretch for ten breaths and repeat on the other side.

How To Get Started

Rotator cuff tears and injuries can take a toll on your daily life, not to mention athletic performance. Our team has years of experience in this area and can provide you with state-of-the-art equipment, treatment methods, and rehabilitation recommendations. Come in for a complimentary consultation, and our team can walk you through what to expect with each stage of the process. To schedule an appointment with Dr. Bercik in our Lancaster, PA office, please click the “Schedule An Appointment” link in the top right of the website or call (866) 564-1000.