Thoracic outlet syndrome (TOS) is a diagnosis for a group of disorders that can cause compression at the thoracic outlet. The thoracic outlet is the collection of nerves and blood vessels in the area between the neck and shoulder that extend throughout the shoulder and arm.
Symptoms of TOS include pain, numbness, tingling and weakness in the shoulder and arm area and can extend into the face and chest. However, this condition can be improved through treatments such as physical therapy and other pain management practices.
Exercises for thoracic outlet syndrome
A number of stretching and strengthening exercises can improve symptoms of thoracic outlet syndrome. Here are five quick techniques you can try to address TOS pain in your neck and shoulder:
- Banded pull-apart — Stand upright with your feet shoulder width apart. Tuck your elbows in and hold a resistance band in front of you with both hands. Keeping your shoulder blades engaged and elbows at your sides, slowly pull your hands apart before bringing them back together. Repeat several times throughout the day.
- Chin tuck — While seated, tuck your chin down toward the upper part of the neck to create a “double chin” effect. You may feel a stretch in the muscles in the back of your neck, but try not to hunch forward. Repeat several times throughout the day.
- Shoulder blade squeeze — Sit or stand up with your arms at your sides and shoulders relaxed. Squeeze your shoulder blades down and together, almost as though you’re trying to pinch your spine in the back. Hold for a few seconds; then relax. Repeat eight to 12 times.
- Shoulder rolls — Sit or stand up with your arms at your sides and shoulders relaxed. Slowly roll shoulders forward in a circular motion and then reverse, rolling them backward. Repeat several times throughout the day.
- Neck stretches — While seated, slowly tilt your head toward your right shoulder until you feel a light stretch in the left side of your neck. Hold for 10-15 seconds; then return to center. Repeat on the opposite side.
For mild thoracic outlet syndrome, mild exercises at home may be enough to treat your condition. However, for more severe TOS, you may benefit from the help of a physical therapist.
At REPAIR SI, our team is here to help you handle TOS. If you’re ready to address your neck and shoulder pain, contact our team today for more information or to schedule an initial appointment.