Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

 

How to Release Shoulder & Neck Adhesions

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.

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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.

Related Videos:

Neck Pain Stretches & Exercises

Frozen Shoulder Stretches & Exercises

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.

Swiss Ball - Bridge

Looking for a great way to take bridges to a new level? Try a bridge on a swiss ball. The unstable ball will help strengthen your lower back and legs as well as your core.

To perform a swiss ball bridge:

  1. Lie down with your back on the ground, and place a swiss ball underneath your legs.

  2. Starting with your hips and knees slightly bent, push down on the swiss ball with your feet lifting your hips off the ground into a straight line with your body. Slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Straight Leg Raise with External Rotation

Looking for a great way to help strengthen your hips, legs, and lower back? Then try a straight leg raise with external rotation.

To perform a straight leg raise with external rotation:

  1. Lie on your back and bend one leg up. Straighten out the leg you want to exercise, pulling your toes towards you to lock out your knee. Turn your toes and leg outwards.

  2. Keeping your knee straight, lift the leg to the height of the other knee, and slowly come back down.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Hip Flexor Stretch Lunge Position

Looking for a simple way to stretch your hip flexors? Try the hip flexor stretch in a lunge position.

To perform a hip flexor stretch in a lunge position:

  1. Start in tall kneeling with both knees on the ground. Use a pillow under your knee for protection if you would like. Keep the knee of the side you want to stretch on the ground. Bring the other leg forward putting your foot on the ground in a lunge position.

  2. Keeping your back straight and upright, lean forward until you feel a stretch. Hold the stretch.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

Vivora Luno Sitting Ball Review

The Vivora Luno Sitting Ball is designed to fit in to any sitting environment, whether it be your living room, office, or even a kid's room. Sitting on the Luno instead of a traditional chair helps activate your core muscles so you sit up straighter and work out your core and lower back in the process.

Click here to purchase the Vivora Luno Sitting Ball.

Unlike traditional sitting balls, (aka exercise balls, swiss balls, etc.) the Luno is wrapped in high quality felt so it has a sleek and modern look. This felt also makes it more comfortable to sit on and exercise with, especially if you are wearing shorts. 

You can also use the Luno as a traditional exercise ball, and its integrated handle makes it really easy to move from place to place especially if you are carrying other things.

The Luno is available in various sizes and colors to match any body size and setting.

Find out more about the Vivora Luno.

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