Hey everybody it’s Doctor Jo, and today I’m going to show you some ways to release neck and shoulder adhesions that cause pain. Let’s get started. So there’s several ways to release or break up adhesions, which is basically scar tissue in different areas of your body, but for the neck and shoulder there’s some really cool ways to do it besides just stretching. There’s this thing called instrument assisted soft tissue mobilization, and the way to do that you use instruments and tools to help get deep in there to break up those adhesions and scar tissue, and so the folks at Sidekick sent me some of their tools which is really awesome. You might have seen these in the clinic, if you’re in the clinic. This is their professional version where you can use on a whole lot of people called the echo, and it’s made out of stainless steel, and that’s really cool. But a version a home version is the curve, and it’s made out of stone, so you probably don’t want to share it because it’s porous, so if you’re using it on your own body you probably don’t want to share it on other people, but what’s really cool about this, I like it is it has a nice little box carrying case here, and you have your tool here, and then on the other side you have some heating balm that when you’re using these tools, you want to put some lotion, some cream, some free up, or some balm to help make it run a little bit smoother, so you don’t get so much friction on it. And what I like to do when I’m in the clinic working with people, is I like to do the technique first, and then do some stretching afterwards to make sure you get those muscles moving back how you’re supposed to, so that’s what I’m going to show you today. And what’s really really cool about these is you can see some immediate results pretty quickly using about three minutes or so, and something to know is you’re gonna have redness that’s going to be really red almost like a burn, when you when you get a rug burn, or something like that and that’s okay, but you don’t want any bruising. So you when you’re doing this yourself, you want to be firm, but you don’t want to be so firm where you end up having bruising afterwards. That’s way too much. And then sometimes little red dots come up called petechiae, and that’s just those little vessels popping and coming up, and they’re almost the size of a little pin point, and that’s okay too, but you don’t really want a whole bunch of those. When it gets nice and red that means that’s the area you want to work because that’s bringing all that circulation and that blood to the surface, so it’s really cool to see so what I’m going to do starting off is just get some of the balm on there and then do some of the shoulder area and then a little bit on the neck too because once you start working with the shoulder, all these muscles are connected so it’s really nice to work all of those. So you just want to put kind of you know a nice amount on the area because you don’t want that tool kind of going you know jumping, you want to be nice and smooth when you do it, so make sure you put a nice a nice amount on there, and let it kind of soak in for just a couple seconds before you start working on it. Now when you have these adhesions, especially in the shoulder a lot of times it’s in that rotator cuff area the supraspinatus area, you know kind of in that posterior capsule side a little bit, and then even the front. A couple years ago I had a labral repair, so you can see some of the scars. Luckily I worked on those very quickly and all that scar tissue is gone, but in a case like that you definitely want your therapist to do some of this to help get rid of that scar tissue. Make sure if you have any incisions or openings they’re completely healed before you do this, so no scabbing even. You want it to be completely healed when you start. So I’m going to do the curve first, and as you can see here is, there a little bit different the echo’s a little bit longer, gives you a little more surface area to do things, but this one is nice too because it fits nicely in your hand. I like to use this curved side right here just to start smoothing everything up. Now you want to stay in each section about 10 to 15 seconds and again you want it to be firm, but not so painful. It’s not the most comfortable thing, but it shouldn’t really be painful either, and and you want to go in one motion so you’re coming up and then doing like this, so you can come back down but you’re not pushing back down too, you’re just pushing up in that surface. And go at a little bit of an angle if you can. I know sometimes if you’re doing it on your own, it’s a little bit harder. I’m gonna move here. See how there’s getting some red in there, that’s good that that means it is bringing that circulation to the area, and it’s going to help that healing process. So I’m going to come back to the front here because over that bicep tendon area I can feel that a little bit more. I probably need to work on it a little bit and you can see how it’s getting that redness but not so much where is bloody red but just where it’s like if you’ve rubbed on it for a while, And you can see I mean it’s not very painful, it’s you know not so comfortable that you could fall asleep, but it feels pretty good because I can feel that it’s doing something you probably only want to do this for three to five minutes at the most. You don’t really want to do anything more than that at a time because then you’re just going to start irritating the skin. Okay now I’m going to move up to the neck area a little bit. And they also have a spray, and so I’m going to put some of that heat spray just on the neck area there, and then i’m going to use the echo tool. And so same kind of motion where you put it a little bit of an angle and just bring it up that neck area where those muscles connect to the shoulder in the neck. So staying on one spot about 10 to 15 seconds, pushing firmly but not so firmly where you’re going to end up bruising later, and then just slowly moving your way around that neck area. So as you can see I had a lot of that petechiae in the back, and I do know that that levator scap and upper trap area are really tight, so once you get that all worked out and nice and loosened up then you can stretch out those muscles. So just to start off with some shoulder stuff and then I’ll end with the neck. So getting that posterior capsule in the shoulder, bring your arm across your body and just gently pull towards you to stretch that back area. And if you’re in the clinic, your therapist might ask you to stretch while they’re doing the technique with the tools on you. And so with this stretch, you just want to hold it for about three seconds, and then relax, and do that three times. So just getting that nice stretch in there, if you want to kind of do a whole stretch together, clasp your hands in front of you and then you can just kind of alternate to each side. So then you’re stretching both sides back and forth, getting a nice stretch in there and then coming back and you can also do a little bit of a trap stretch, and then come back behind your head, and then just push that way. So same thing you’re pushing your elbow back behind you, and then holding that for about 30 seconds, and then relaxing that down, and do that three times. So for the neck area where I had a little bit more going on, where I probably really need to stretch it, we’re going to do the upper trap. So for the upper trap, you want to put the hand of that side that you want to stretch underneath your bottom, and then take the opposite hand keeping your head in a forward position. So not turning downwards but keeping it here, and just do a side bend towards the other side. So just go to you feel a little pull and hold that for about 30 seconds. And I always recommend doing both sides, so then switch sides 30 seconds on that side, and then do three on each side to get that all nice and loosened up. And then the last one which, is my trouble area, that levator scap, you’re going to take the hand of the side you want to stretch, and put it up on your shoulder where your elbows either kind of coming up at an angle, or some people can go all the way up. If you’re tight you can probably only go to about here and that’s fine, you’re just pushing that shoulder blade or that scapula down to stabilize it while you stretch that levator scap, and to do that then you’re going to take the other hand and put it behind you and pull it at about a 45 degree angle towards the opposite knee. So not straight down in front of you, not to the side like the trap, but just at an angle going down that way, and then holding that stretch for 30 seconds, and then coming back up, and again alternating sides so you’re stretching both sides, and do 30 seconds three on each side. So there you have it, those were some ways to release or break up those adhesions in the shoulder and neck area. If have any questions, leave them in the comments section. If you’d like to purchase one of the tools, you can go to our website by clicking the box here. So remember, be safe, have fun, and I hope you feel better soon.