https://www.youtube.com/watch?v=bsMPqP7hxRk
People have asked if this is still about Scott Sonnon's joint mobility program. It is. That's where I got started along with Sharon Butler's TOS program. I recommend you watch Scott's video link I posted in the beginning. I've combined their ideas, and my intuition, along with vacuum cupping, and self-massage, and it's worked well for me. Although very slowly, over time. Some things you have to fix yourself.