thoracic outlet syndrome exercises

3 min read 18-03-2025

Thoracic outlet syndrome (TOS) is a condition causing pain and numbness in the shoulders, neck, and arms. It arises from compression of the nerves and blood vessels passing between your collarbone and your first rib. While medical intervention might be necessary in some cases, many find relief through targeted exercises. This article explores effective exercises to help manage TOS symptoms. Remember to consult your doctor or physical therapist before starting any new exercise program, especially if you have a pre-existing condition.

Understanding Thoracic Outlet Syndrome

Before diving into exercises, let's briefly understand TOS. The space between your collarbone and first rib is called the thoracic outlet. Compression in this area can affect the brachial plexus (nerves supplying your arm) and/or subclavian artery and vein (blood vessels supplying your arm). This compression leads to a variety of symptoms, including:

Pain: Neck, shoulder, arm, and hand pain.
Numbness/Tingling: In the arm, hand, and fingers.
Weakness: In the arm and hand.
Swelling: In the arm and hand.
Discoloration: Of the fingers or hand (often blue or white).

Exercises to Improve Thoracic Outlet Syndrome

These exercises aim to improve posture, increase range of motion, and strengthen muscles supporting the neck and shoulder girdle. Consistency is key; perform these exercises regularly for optimal results.

1. Shoulder Blade Squeezes:

This simple exercise strengthens the muscles between your shoulder blades, improving posture and reducing compression.

Sit or stand tall with your shoulders relaxed.
Squeeze your shoulder blades together, holding for 5 seconds.
Repeat 10-15 times.

2. Neck Retractions:

This exercise helps correct forward head posture, a common contributor to TOS.

Sit or stand tall, chin parallel to the floor.
Gently pull your chin back, as if making a double chin.
Hold for 5 seconds, then relax.
Repeat 10-15 times.

3. Pec Stretches:

Tight pectoral muscles can contribute to poor posture and TOS. Stretching them can provide significant relief.

Stand facing a corner, placing your forearms on the walls.
Lean forward, feeling a stretch in your chest.
Hold for 30 seconds.
Repeat 2-3 times.

Alternative Pec Stretch:

Lie face down with arms outstretched to the sides.
Bring one arm across your body, gently pulling it towards the opposite side.
Hold for 30 seconds. Repeat on other side.

4. Upper Trapezius Stretches:

The upper trapezius muscles, located at the top of your shoulders and neck, often become tight. Stretching them can ease tension.

Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder.
Gently pull your head further towards your shoulder using your opposite hand, until you feel a stretch in your neck and upper shoulder.
Hold for 30 seconds. Repeat on the other side.

5. Scalene Stretches:

The scalene muscles, located in your neck, can contribute to TOS. This stretch targets them.

Sit or stand tall. Gently tilt your head to one side.
With your opposite hand, gently press down on the side of your head. You should feel a stretch along the side of your neck.
Hold for 30 seconds. Repeat on the other side.

6. Deep Breathing Exercises:

Deep breathing can help relax your muscles and improve circulation, reducing pressure in the thoracic outlet.

Lie on your back with knees bent.
Inhale deeply through your nose, filling your lungs completely.
Exhale slowly through your mouth.
Repeat 10-15 times.

7. Shoulder Rolls:

Shoulder rolls improve range of motion and help loosen tight muscles.

Sit or stand tall.
Roll your shoulders forward in a circular motion, then backward.
Repeat 10-15 times in each direction.

8. Arm Circles:

Arm circles increase range of motion in the shoulder.

Stand tall with arms extended to your sides.
Make small circles with your arms, forward and then backward.
Gradually increase the size of your circles.
Repeat 10-15 times in each direction.

When to Seek Professional Help

While these exercises can help manage TOS symptoms, it's crucial to seek professional medical advice. Your doctor or physical therapist can diagnose the condition properly, rule out other causes of your symptoms and recommend the most appropriate course of action. Severe cases may require more aggressive treatments like surgery or medication.

Remember to listen to your body. Stop if you feel any sharp or intense pain during exercises. With consistent effort and a holistic approach, you can effectively manage your TOS and improve your quality of life.