How to Release Shoulder & Neck Adhesions - Ask Doctor Jo
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- เผยแพร่เมื่อ 18 ก.ย. 2024
- When neck and shoulder adhesions and scar tissue form from an injury or surgery, they help the healing process. However, if too much forms, it can cause pain, tightness, and weakness. Use code DRJO10 for 10% OFF a Curve or Echo tool at: bit.ly/3OTInjs (affiliate link)
There are several ways to help reduce these adhesions including stretching, exercises, and soft tissue mobilization.
A great way to break up some of those adhesions is through Instrument Assisted Soft Tissue Mobilization (IASTM). This is when you use special tools to help break up the adhesions. These tools can do a better job of breaking it up versus soft tissue mobilization with your hands.
You want to make sure your healthcare professional has shown you how to do this correctly before trying it on yourself. It should never cause bruising to the area, but you will get redness and sometimes petechiae, which are pinpoint red, brown, or purple spots on the skin. This is when the small blood vessels break, and the blood comes to the surface. This is common and normal as long as it’s not a significant amount. Make sure the tool is slightly at an angle, and use long upward strokes on the skin. It shouldn’t be painful, but it might be slightly uncomfortable. You can do this for about 10-15 seconds in each area, and move along the surface you are working on. The total time should only be 3-5 minutes.
Once you have loosened up and/or broken up the adhesions with this technique, you want to stretch out the muscles to help the fibers get back in alignment. For the neck and shoulder you can do the following stretches.
The first is a posterior capsule stretch, which also helps stretch the rhomboid muscles. Bring the arm you want to stretch out in front of you, and then across your body. Use your other hand to put some pressure on it for a stretch. Hold this stretch for 30 seconds, and do it three times on each side.
The next stretch is for the rhomboid muscles. Clasp your hands together straight out in front of you. Rotate your arms to one side, and then rotate back to the other side. You can hold on each side for 5-10 seconds and do 5 on each side.
Then you will stretch your triceps muscles. Take the arm you want to stretch and reach up into the air. Then bend at your elbow, and bring your hand behind your shoulder. Use your other hand to push gentle back for more of a stretch. Hold this stretch for 30 seconds, and do three on each side.
Now you will stretch your neck muscles. Place your hand under your thigh to keep your shoulder down, then side bend your head to the opposite side and gently put pressure with your other hand to get a stretch through your trapezius muscles. Hold these for 30 seconds and perform 3 times on each side.
The final stretch is going to be for your levator scapulae muscle. This is the muscle that is used when you shrug your shoulders, and they can get overworked when you are stressed out. Take your arm on the side of the pain and place it above and behind your shoulder. Then take your opposite arm and place on top and slightly behind your head. Look down towards the opposite knee of the pain and apply gentle pressure for a good stretch.
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
PRODUCT PLACEMENT DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to Sidekick for sponsoring this video and providing Doctor Jo with a free Curve and Echo tool to use/review.
Use code DRJO10 for 10% OFF a Curve or Echo tool at: bit.ly/3OTInjs (affiliate link)
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Hello I've had a headache for 2 months now in the back of my head on the left side. My doctor said it was coming from my neck. I really appreciate any kind of advice you can possibly help me with
Hope your labrum repair went well. After years of doctors telling me to take pills that are terrible for the stomach and liver and do stretches and exercises that were only making everything worse, i finally got a competent doctor that took me seriously, and what a surprise, it turned out there was ACTUALLY something wrong with my shoulder! After years of being made to feel like I was lying or imagining things i was finally vindicated; bunches of scar tissue, bursitis, tendonitis, bone spurs, partially separated acromioclavicular joint, and a partially torn labrum. Unfortunately i still have shoulder problems, but they're not NEARLY as bad as they were, and best of all, i basically know what the problem is and what some solutions are, which is far preferable to not knowing.
are you getting surgery? my friend pushed on it and its been hurting for weeks now :(
@@michaele4468 I've had one surgery before and i definitely need at least one more, i plan on getting it, Lord willing. The first surgery i had helped IMMENSELY, but only because i eventually found a competent doctor. The first one that wanted to operate on me wanted to do a rotator cuff surgery, and my rotator cuff was like the one part of my shoulder that was perfectly fine; so make sure you get a competent doc, and not a butcher.
Oof! You have been through the wringer. So happy to see that you are finding competent help. I’ve had a very similar painful journey, made worse by doctors who wrongfully disqualified my pain and prolonged the healing until I developed advanced osteoarthritis, in my mid 20s! PRP has helped my shoulder bursitis greatly, as well as micro tears, and that allowed me to work on adhesions and PT to help herniated disc in neck… Hope y’all continue to get great help and make a full recovery, or as close to it as possible 🩵
I am four months post rotator cuff surgery. My range of motion is limited to being able to perform a complete rotation movement, similar to a softball pitcher winding up or backstroke swimmer. Next week is going to decide and discuss a surgical option to surgically remove scar tissue.
To date no one except for your video has said how deep the scarring. I’m very thankful for your info/instructional video.
You're welcome.
Thank you for the helpful stretches! Difficult to do, yet definitely feel like the correct path. Best wishes xx
You're welcome!
I purchased a Sidekick tool and it’s amazing. Thanks Doctor Jo and thanks for letting us look into your PT toolkit. 😆
You're welcome! I'm glad you like it!
Oh my. I'm 15 weeks post op for supraspinatus repair and bicep tenodesis. This helped with the pain. Thank you. Still have a tight capsule. Not able to lift my arm like that at the end though.
I used fractionated coconut oil and a butter knife though.
You're welcome. Glad it helped some.
How often would you recommend someone use the echo or curve? Once a week? Twice? Everyday? I would think you might want to wait a bit between treatments, but I would like your advice. Thank you!
You're welcome! In the beginning, it's probably best to only use 1-2 times a week.
@@AskDoctorJo , thank you! I had the same question!
Great video.
The Curve looks like it would be good for my forearms too.
Thanks! Yes, it should help there too!
Dr Jo is my favorite for getting my joints healed up!! 🙌🏽😁
So, would it be alright to use this technique on yourself as you are doing here? Or is this just supposed to be a demonstration of what a therapist would do?
Yes, as long as you are doing it correctly, you can use it on yourself.
This is similar to traditional Chinese scraping method to help with circulation.
This is fantastic! I've heard of that type of technique, but wasn't sure where to start. Thank you :)
Thanks, and you're welcome!
You are awesome thank you so much for all your helpful videos. You are so good and your methods work!
Thank you, and you're welcome!
Yes ,it is posterior approach but I do not have any physical therapy I will do it alone with a help of my son may be ,so I asked you for advice if you have videos or link could help I will appreciate your help,and if it is risky to do it without specialist monitoring let me know
Many thanks to your time
These will hopefully help, but I would really recommend going to physical therapy in person. www.askdoctorjo.com/total-hip-replacement-posterior-approach Good luck.
Great info as always from Dr. Jo...
Thank you but I'm not sure which one to buy as I'm seeing different color cases and prices. Maybe out of stock?
Will these help get rid of scar tissue that's been there for more than 5 years? I keep spraining/straining the same area over my scapulas and stretching isn't cutting it any more.
5 years is a pretty long time, so I really don't know since I can't evaluate you, but I think it's worth trying if other things are no longer working.
@@AskDoctorJo Well I will try them. My traps and upper back/shoulders sound like crunchy gravel when I roll them, but things sure loosen up after that and stretching.
I hope it helps. Good luck.
Great video! Would you recommend using The Curve on the plantar fascia to help heal plantar fasciitis? Looks like it would be a great tool to bring circulation to that area. Thanks so much!
Thanks! Yes, it would definitely help with plantar fasciitis. Good luck!
Hey Doc, I’ve had biceps tendinitis for over a year now. Would you recommend this product for that issue?
Thank you. I just had a full reversal shoulder athroplasty in February. I have adhesions in the same areas but also on my upper back shoulder.
Any suggestions???
Looks like a helpful tool!
It's pretty cool!
Thank you
You're welcome.
Thanks doctor for your time ,I will try follow your instructions until I could get someone special in the physical therapy
You're welcome. Good luck!
Hi!Could I do this on my legs?I've got lipedema and it causes lots of connetive tissue fibrosis on my legs and pain.
I have same problem from 6 months pls suggest some exercise s and low back pain
Hey i have a rhomboid adhesion on my right scapula not allowing me to strengthen or stretch it. And its part of the cause of my scoliosis in my T5 and above and even slight scoliosis into my neck. The way the scapulas and rhomboids are its not supporting my neck well. Also how to do a ligament release of the right side of C1 and occipital area.. Please if you can do a video on all of these issues on detail and say it in a slow manner and extra detailed because i have Autism and its hard for me to process things along with my spinal cord tension on my brain stem causing dissociation vertigo brain fog etc... Thanks
Dr. Jo, how do you break up scar tissue in the thoracic spine? I had a car accident long ago and because of the seat belt and the way my car spun, I tore muscles in my thoracic back. Today, I have so much scar tissue underneath the shoulder blade and thoracic spine. I have constant aching and stiffness and knots. Thank you.
Manual treatment from a physical therapist would be the best option. If it's been a log time since the accident, it most likely would be hard to do yourself.
@@AskDoctorJo i wish it were that simply. Physical therapists in NY state can't see you without a script. And even then, they aren't so hands on. They teach you stretches and movements. I have been down that road like 10 times. No real change. The scar tissue just gets worse with time.
Is an after affect to this fatigue? From the release?
I have a follow up question (bought the Curve and love it!): is it best to go parallel with the muscle or shoot more perpendicular to it? Thanks!
Cool! You want to go parallel to help straighten out the fibers. Good luck!
Thank you so much!
You're welcome!
thank you !!!
You're welcome!
Would this help for adhesions or knots around the scalenes and scm area ?
Hi,
could these adhesions mimmick tos?
Can we do back pain release exercise and shoulder exercise together?? please reply
Thanks for sharing
You're welcome.
Hi doctor, these days, every time I do jogging, I will have calves that hurt me, what a movement of relaxation to stop this pain, thank you doctor, I wish you a good health
These might help: th-cam.com/video/_uCUCmVpU88/w-d-xo.html
thanks doctor, you are the best youtubor person
You're welcome, and thanks!
Hi Jo, long story about a decade ago I had to have surgery on my shoulder as I had frequent shoulder dislocations - talking triple digits to the point where I would have to pop my shoulder back in after taking a shirt off. Well.. I was a dumb young kid that didn't take my rehab serious and I've been dealing with what feels like a clementine size knot in my upper trapezius area and now at the ripe ole age of 30 it has not gotten better. I've had a massage therapist say they could take care of it with quite a bit of attention to break up the scar tissue. Anyways I would love to hear your thoughts as I just stumbled across this video of yours.
Thanks!
It really depends on what specifically is causing the knot. If it's truly just scar tissue, massage therapy might help, but if it's a trigger point caused by a muscle imbalance, just massaging it won't help long term. If you can, the best option would be to go see a physical therapist for an evaluation to find out what is going on.
Hi, I have muscle adhesions at the bottom of my back on erectors after a fall. How can I get rid of them? Any info would be greatly appreciated!!!
Great Video!
Thanks!
Hi Jo, thanks for the great video.
I have an adhesion/scar tissue on my chest muscle. Do you recommend massaging along with the muscle fibres or across.. or both? I have a lump in my pec due to re-injury and it has become a permanent weak spot.
Ewan
You're welcome, and thanks! I would massage in both directions. Good luck.
Thanks a lot for the advice. Keep up your good work!
You're welcome, and thanks!
Dr. Jo, I'm your subscribers since I had joint pain and cervical radiculophaty, your videos really help me in get rid of that problem. But now I have a knot on my left foot in dorsal area of my lateral foot (extensor digitorum brevis) 6 months from now, I don't know if it is adhesion or trigger point. My blood chemistry are clear. I thought it cause by poor quality of my shoes that's tight. Then now I decided to leave at work for 2-3 months due of swelling around the knot when walking or standing for maybe 2-3 hrs. I hope you could help me😓?
Unfortunately, I don't know what that could be either since I can't evaluate you. What does your doctor think it is?
Would you say the Curve is useful for treating Achilles tendinitis?
I think IASTM in general would be helpful.
AskDoctorJo ok thanks!
You’re welcome. Good luck!
tanks
You're welcome.
My question is that I was originally diagnosed me with Neuropathy. A month later is was diagnosed with Type 2.
NOW my diagnosis is diabetic Neuropathy
Any recommended exercises for neuropathic peroneal punch.
These might help for neuropathy in general: th-cam.com/video/loUuq7rPTH0/w-d-xo.html
I have a pinched sciatica & a pinched peroneal nerve.
So you know for sure those are pinched and it's not your neuropathy?
Great job God bless u
Thanks! You too.
Hi doctor ,sorry my question is not about this video
I need your help I made a hip joint surgery 6 days ago ,I am lying on my back and some times on the non surgery side with a billow between my knees this position very painful to me when trying to move the upper leg,and due to lying on my back and setting
most of the times I have horrible pain in the lower of my spinal cord ,I can not sleep I am very tired
Do you have any solution could I do
Thanks
What kind of hip surgery?
Thank u so much
You're welcome. Good luck.
I broke the distal aspect of my left clavicle that was never treated & I feel like everything from my neck to the lower left rib cage is compressed & super tight. My scapula feels stuck to my thoracic spine. Nobody seems to know what I'm talking about what type of doctor can help? Any advice.... please
Im going to try this technique for a couple weeks!! thank you for your video!!!
You’re welcome. Have you been to see a physical therapist for an evaluation?
Total hip replacement (the ball and another part in the socket)
I do not know exactly what to describe
Are you in physical therapy now? You really should be if you had a total hip replacement. Was it a posterior approach?
Hi Doc, will this help for my SLAP tear surgery. I am having a lot of trouble and pain with the muscle adhesion that it formed in my shoulder. I can't move my shoulder past the 120 degrees without experience intense pain. One day in rehab one of these scar tissues popped and it was very painful, is there any other way to break scar tissue without that brutal pain ?
The above technique might work, but when scar tissue breaks up, it really shouldn't be painful, just uncomfortable.
Can i do this with a stainles steal butter knife doc?
It might work.
Can this be used to help break up inside scar tissue from shoulder surgery to gain more ROM (not the poke holes on the outside)? If so how soon post op? thx
What kind of surgery, like a total shoulder replacement?
I had a large calcium deposit removed from my subscap tendon, nothing else. Also how aggressive (pain wise) should the stretching exercises be in order to effectively break up scar tissue? thx DR JO! ^_^
As long as your doctor cleared you to start stretching, you can be pretty aggressive with the stretches. Just not too much pain because you don't want to increase the irritation. Less pain and longer holds on the stretch might be better if you are having a lot of pain pushing the motion.
@@bellarose8511 was the calcium deposit causing your pain? I feel like I have the same issue but need some information on that, can we get connected so I can seek information from you?
What are romcoms?
Romantic comedy :-)
My adhesions are from a 12 year old mastectomy. Too late or can I still get movement? My ROM is perfect- 2 yrs PT, but skin was stuck from time bandages came off
Unfortunately, probably not. It might be worth trying something like this if you haven't before, but that's a pretty long time out with the scar tissue.
It's never too late to repair your body, it just might take a little longer. Don't give up, also try castor oil packs on the scar tissue. The body is made to heal, and is constantly changing- that's the good news, nothing is static in the body.
Elisabeth Jean that's a positive outlook thank you
How often can you do this? weekly?
1-2 times a week. Good luck.
👍
Thank you.
You're welcome.