Adhesions are when scar tissue from surgury bonds to internal tissues.
Because of the problems I had with my incision healing I have a few adhesions.
Sometimes they are quite bad.
The best thing for them is gentle massage and stretching this softens and stretches the scar tissue so that it causes less pain and restriction.
But be gentle - you have to allow your body to heal properly so no vigourous step classes or heavy lifting.
Slow controlled exercise like simple yoga (don't go getting advanced) or just sticking with some simple warm up/cool down stretching exercises is the best and take it slow and steady.