My massage therapist said I have some adhesions in my shoulder, specifically in the pectoralis/clavicle area and neck/clavicle area. Can you explain about adhesions, how do they happen, how to avoid them and/or get rid of them?
An adhesion is caused when muscle tissue is damaged from acute or chronic injury, muscle spasm, tightness etc.. When the body gets injured, it is prone to lay down tissue to strengthen the area. When it does this, the tissue is laid down in cross patterns much like the plys of a tire. The best way to get rid of adhesions is through massage, self myofacial release (SMFR), Rolfing and the use of a deep muscle stimulator (DMS). To prevent adhesion, proper stretching and SMFR is advised along with the use of full ROM exercises.
- Pattern Overload - Part 1 by Paul Chek
- Pattern Overload - Part 2 by Paul Chek
- Essentials of Integrated Training - Part 4 by Mike Clark
- Upper Body Stretches by Annette Lang
- Self Myofascial Release Techniques by Alan Russell