Thoracic outlet syndrome (TOS) is a condition that occurs when the nerves or blood vessels in the thoracic outlet (the space between your collarbone and your first rib) are compressed. This can cause pain, numbness, and weakness in your shoulder, neck, and arm.
There are a number of exercises that can help to relieve pain and improve function in people with TOS. These exercises can help to strengthen the muscles in your neck, shoulder, and arm, and they can also help to improve your posture and alignment.
Here are 5 exercises that you can do to help relieve pain from TOS:
Chin tuck: This exercise helps to strengthen the muscles in your neck and upper back. To do a chin tuck, sit or stand with your back straight. Gently tuck your chin towards your chest, keeping your back straight. Hold for a few seconds, then relax. Repeat 10-15 times.
Shoulder shrugs: This exercise helps to strengthen the muscles in your shoulders. To do a shoulder shrug, stand with your back straight and your shoulders relaxed. Slowly shrug your shoulders up towards your ears, then slowly lower them back down. Repeat 10-15 times.
Wall angels: This exercise helps to strengthen the muscles in your back and arm. To do a wall angel, stand facing a wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height, with your fingers facing forward. Slowly lean forward, keeping your back straight and your elbows slightly bent. Hold for a few seconds, then push back up to the starting position. Repeat 10-15 times.
Prone rows: This exercise helps to strengthen the muscles in your back and arm. To do a prone row, lie face down on a mat with your knees bent and your feet flat on the floor. Place your hands on a resistance band with your palms facing down. Slowly row the band towards your chest, keeping your elbows close to your sides. Hold for a few seconds, then slowly lower the band back to the starting position. Repeat 10-15 times.
Cat-cow stretch: This exercise helps to improve your posture and alignment. To do a cat-cow stretch, start on your hands and knees with your back flat. As you inhale, arch your back like a cat, lifting your head and tailbone towards the ceiling. As you exhale, round your back like a cow, tucking your chin towards your chest and dropping your belly towards the floor. Repeat 10-15 times.
These are just a few of the exercises that can help to relieve pain from TOS. If you are experiencing pain, it is important to see a doctor to get a diagnosis. TOS is a treatable condition, and early diagnosis and treatment can help to improve your chances of a full recovery.
You can also find more information on TOS and exercises to help relieve pain on the Thoracic Outlet Syndrome Association (TOSA) website at www.tosa.org.
Here are some additional tips for doing these exercises:
Start slowly and gradually increase the number of repetitions and sets as you get stronger.
If you feel any pain, stop immediately.
Talk to your doctor or physical therapist before starting any new exercise program.
Exercises can be a great way to relieve thoracic outlet syndrome exercises pain and improve function in people with TOS. By following these tips, you can safely and effectively incorporate exercise into your treatment plan.