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7 Thoracic Outlet Syndrome Exercises & Stretches
- 1. Chin Tuck Chin tucks are an easy and effective stretch for strengthening and improving mobility in the neck and shoulder muscles. ...
- 2. Band Pull-Apart Resistance bands are some of the best tools for strengthening muscles, stretching, and rehabilitation of injured areas. ...
- 3. Thoracic Spine Rolling ...
- 4. First Rib Work with Strap ...
- 5. Anterior Scalene Stretch ...
- 6. Wall Shoulder Stretch ...
- 7. Pec Minor Stretch ...
Is there a cure for thoracic outlet syndrome?
Thoracic outlet syndrome is caused by other conditions, such as congenital defects, injuries, and disorders of the spine. Therefore, there is no real cure for this disorder, as it is a symptom of other disorders. Depending on the underlying cause, however, you can help prevent thoracic outlet syndrome if you are predisposed to this disorder.
How to truly identify and treat thoracic outlet syndrome (TOS)?
Treatment options for thoracic outlet syndrome can include one or more of the following:
- Exercise program used to strengthen and stretch muscles in the chest, shoulders and neck.
- Physical therapy to help restore normal posture, strengthen key muscles, and relieve compression in affected nerves. ...
- Use of non-steroidal anti-inflammatory drugs ( NSAIDs) to help decrease pain.
What is the pain pattern of thoracic outlet syndrome?
With Thoracic Outlet Syndrome – the pain pattern is usually non-dermatomal and may extend into the fingers. b) Neurological symptoms. Neck pain; Tingling; Numbness; Shooting/Burning pain; Altered reflexes; Pain between the Shoulder Blades; Weakness; Muscle wasting; c) Upper limb tension test
What is the treatment for vascular thoracic outlet syndrome?
Venous Thoracic Outlet Syndrome
- Symptoms. Symptoms of venous TOS are caused by subclavian vein thrombosis and/or stenosis. ...
- Diagnosis. Venous TOS is usually diagnosed after a careful history and physical examination. ...
- Treatment. The mainstay of treatment involves opening the subclavian vein thrombosis and/or stenosis, thereby reestablishing normal blood flow in the arm.
Can I workout with thoracic outlet syndrome?
You can maintain your weight-lifting workout while you have thoracic outlet syndrome, but you should adapt your routine a bit to prevent further injury. Avoid exercises that focus on your pectoral muscles, such as bench presses and snatch exercises.
What aggravates thoracic outlet syndrome?
This can cause shoulder and neck pain and numbness in your fingers. Common causes of thoracic outlet syndrome include physical trauma from a car accident, repetitive injuries from job- or sports-related activities, certain anatomical defects (such as having an extra rib), and pregnancy.
How do you calm down thoracic outlet syndrome?
Side-bend the neck away from the affected side and slightly turn towards the affected side. Finally, perform a gentle chin tuck to increase the stretch in the side of the neck. Hold this position for 30 seconds. If you experience symptoms during the stretch, start with shorter hold times and work up to 30 seconds.
Does stretching help thoracic outlet syndrome?
0:002:06Exercises and Stretches for Thoracic Outlet Syndrome (TOS) - YouTubeYouTubeStart of suggested clipEnd of suggested clipThis stretches the anterior neck muscles that win ty it can cause numbness and tingling down theMoreThis stretches the anterior neck muscles that win ty it can cause numbness and tingling down the arms. You're gonna sit in a chair. Hold underneath and tilt your head to the opposite. Side.
Is TOS a disability?
Because TOS is an unlisted disability, you may need the help of a Pittsburgh disability attorney to obtain your benefits.
How long does it take for TOS to heal?
Recovery: Most patients will feel some level of discomfort/pain as they recover from surgery for at least 1-2 weeks. Return to activity: Patients often to return to light activity in seven to 10 days.
How do you sit with thoracic outlet syndrome?
1:352:56How to get rid of Thoracic Outlet Syndrome (Top 3 Stretches)YouTubeStart of suggested clipEnd of suggested clipTry different angles to get a more comfortable stretch. With the head starting in a neutral positionMoreTry different angles to get a more comfortable stretch. With the head starting in a neutral position bend to the side while applying a gentle to moderate amount of pressure to the head.
What are the 3 types of TOS?
What are the types of thoracic outlet syndrome?Neurogenic TOS occurs when the nerves leading from the neck to the arm (the brachial plexus) is compressed. ... Venous TOS occurs when a vein is compressed, leading to upper body thrombosis. ... Arterial TOS occurs when an artery is compressed.
Is heat good for thoracic outlet syndrome?
Applying heat to the thoracic outlet may relieve nerve and muscle compression that can lead to pain and swelling.
Is heat or ice better for TOS?
Ice can be used to decrease inflammation of sore or injured muscles. Heat can also aid in relieving sore muscles by improving circulation to them. While the whole arm generally feels painful, some relief can be seen when ice/heat is applied to the thoracic region (collar bone, armpit, or shoulder blades).
Is rowing good for TOS?
Athletes, such as rowers, are overwhelmingly prone to TOS due to the repetitive motion in their shoulders, which compresses the blood vessels or nerves, and limits blood supply to and from the arm.
Why is thoracic outlet syndrome worse at night?
As the pressure gets relieved from the nerves, the "pins and needles" feeling is felt. Just like when someone sits with his/her legs crossed too long and goes to stand up; the rush of sensation can be very intense. With more pressure from activity during the day, the sensations become worse at night.
Is heat good for thoracic outlet syndrome?
Applying heat to the thoracic outlet may relieve nerve and muscle compression that can lead to pain and swelling.
Does thoracic outlet syndrome get worse over time?
Muscles such as the scalene muscles which run along the sides of the neck can also put pressure on the thoracic outlet. When skeletal or muscular issues are at play, your symptoms are likely to come on slowly and may slowly get worse over time.
What does thoracic nerve pain feel like?
Individuals with a thoracic pinched nerve often experience some of the following symptoms: Pain in the middle of the back. Pain that radiates to the front of the chest or shoulder. Numbness or tingling that extends from the back into the upper chest.
How to relieve thoracic outlet syndrome?
Relieve your thoracic outlet syndrome pain with a corner stretch. Stand in the corner of a room and face the walls, about 1 foot away. Reach your arms up and place each palm flat against a wall, with one hand on each wall at shoulder height. Slowly lean forward until you feel a stretch across the front of your chest.
How to relieve pressure on nerves caused by thoracic outlet syndrome?
Neck Stretch. Stretch your neck muscles to relieve pressure on your nerves caused by thoracic outlet syndrome. While sitting comfortably in a chair, raise your left arm and bring your left hand up and over your head, placing your hand on the right side of your head.
How to get tension out of neck and shoulders?
Shoulder Rolls. Perform classic shoulder rolls by slowly shrugging your shoulders up toward your ears, then moving your shoulders back behind you, then down toward the floor. Repeat this movement several times to release tension in your neck and shoulders.
Can you do weight lifting with thoracic outlet syndrome?
You can maintain your weight-lifting workout while you are suffering from thoracic outlet syndrome, but you should adapt your routine a bit to prevent further injury . Avoid exercises that focus on your pectoral muscles, such as bench presses and snatch exercises.
What Is Thoracic Outlet Syndrome?
Thoracic outlet syndrome, abbreviated TOS, is a condition in which the nerves or blood vessels around the base of the neck become compressed. More specifically, these compressions can occur between the first rib and the clavicle bone in the brachial plexus area, or in certain parts of the cervical spine.
How to do pull apart exercise?
To do this exercise, choose a light resistance band. Stand with good posture and with feet shoulder-width apart. Hold the band out in front of you at the full stretch of your arms and with both hands. Hold the band at chest height.
What are the subcategories of TOS?
In addition to the types of TOS, there are also several subcategories of thoracic outlet syndrome depending on the type and the location of the condition, including arterial TOS, neurogenic TOS, neurogenic pectoralis minor syndrome, venous pectoralis minor syndrome, arterial pectoralis minor syndrome, and venous TOS.
What is a vascular TOS?
Vascular TOS: Vascular TOS typically affects the arm and can be potentially dangerous if left untreated. This type of TOS occurs when certain veins become inhibited from carrying blood efficiently through the arm.
How to help a muscle that is hurting?
Use heat: Applying heat to injured muscles is one of the most beneficial ways to soothe pain, avoid injury, and prepare for exercise. You can do this by applying a warm compression prior to stretches and exercise, or even taking a shower in warm water. Avoid high temperatures as you can burn the skin. Heat therapy can also be used after workouts for pain relief.
How to maintain a neutral spine?
With this movement, you should feel a stretch at the back of your neck and up into your head. You may also feel a slight stretch in the trap muscles, as well.
How to stretch your neck and neck?
To do this stretch, simply sit up straight with your head and neck in a neutral position. Keep a forward gaze to ensure a straight cervical spine. It may be helpful to focus your eyes on a single object.
How to reduce thoracic outlet syndrome?
Stretches will reduce the tightness of the muscles which are associated with Thoracic Outlet Syndrome.
Which way should you roll your shoulders?
Roll your shoulders in a backwards direction.
What muscles help scalene?
Strengthening the Deep Neck Flexor muscles can help reduce the over-activity of the scalene muscles.
Which part of the body is slouching forwards?
This involves the upper torso slouching forwards.
Is it important to get symptoms under control before starting a thoracic outlet exercise?
It is important to get the symptoms under control before starting the Thoracic Outlet Syndrome exercises. (… Some exercises can make your symptoms worse!)
Where to place a massage ball?
Place a massage ball between your shoulder blades and spine.
Can you feel relief after a thoracic outlet?
If you are lucky – You may actually experience an immediate reduction in your symptoms after performing the Thoracic Outlet Syndrome exercises.
How to support head and tailbone?
Make sure that your head and tailbone area are supported with the roll of towels or on the foam roller. Be sure the towel roll or foam roller is in line with your spine.
How to lift your breastbone up?
Pull your shoulder blades down and back against your rib cage. It may help to imagine that you are lifting your breastbone up a few inches.
How to diagnose thoracic outlet syndrome?
We can diagnose this condition by raising your arm and feeling your pulse get softer or go away. In addition, it may be helpful to X-ray the affected area, and consider doing an ultrasound. Sometimes, we run a computerized tomography (CT) scan to obtain cross-sectional images of your body and identify the location and cause of blood vessel (vascular) compression.
What is a thoracic outlet?
Thoracic Outlet Syndrome (TOS), commonly known as Musician’s Injury, is a group of disorders that occur when there is compression, injury, or irritation of the nerves and/or blood vessels (arteries and veins) in the lower neck and upper chest area, as these leave the chest cavity and to into the arm. The condition is named for the thoracic outlet — the space between your first rib and collar bone in your upper chest where the Brachial nerve and Subclavian blood vessels exit the chest and go into the arm. Learn about Thoracic Outlet Syndrome, its causes, symptoms and treatments, and ways you can prevent TOS from occurring or reoccurring, so you can minimize or eliminate any potential damage to your blood vessels and nerves.
How to stretch your left shoulder?
Sit or stand and clasp both hands behind your back. Lower your left shoulder as you tilt your head and stretch. Hold your stretch for 15 to 30 seconds — just enough to feel the stretch without causing undue pain to yourself. Do the same with your other shoulder with your neck pointed in the opposite direction. Repeat several times.
How to relieve a compressed nerve in the shoulder?
One effective exercise for relieving compressed nerves in the shoulder and upper arms is to stand with your back against the wall, and your arms and wrists against the wall as well. Slide your arms upward as high as you can, keeping your wrists against the wall. Do two sets of 8 to 12.
What is the physical exam for thoracic outlet syndrome?
Physical examination. Your doctor will perform a physical examination to look for external signs of thoracic outlet syndrome, such as a depression in your shoulder, swelling or pale discoloration in your arm, abnormal pulses, or limited range of motion. Medical history.
How to stop shoulder pain from thoracic outlet?
Avoid carrying heavy bags over your shoulder. Avoid activities that worsen symptoms, or find ways to adapt activities so that they don't cause symptoms. Create a work area that allows you to keep good posture and doesn't make symptoms worse. Gently massage your shoulders and thoracic outlet.
What test can be done to confirm thoracic outlet syndrome?
Imaging and nerve study tests. To confirm the diagnosis of thoracic outlet syndrome, your doctor may order one or more of the following tests: X-ray. Your doctor may order an X-ray of the affected area, which may reveal an extra rib (cervical rib). X-rays may also rule out other conditions that may be causing your symptoms.
How to diagnose thoracic outlet syndrome?
To diagnose thoracic outlet syndrome, your doctor may review your symptoms and medical history and conduct a physical examination.
How to reduce thoracic pain?
Medications. Your doctor may prescribe anti-inflammatory medications, pain medications or muscle relaxants to decrease inflammation, reduce pain and encourage muscle relaxation. Clot-dissolving medications.
Where is the incision for rib compression?
Your surgeon makes an incision just under your neck to expose your brachial plexus region. Your surgeon then looks for signs of trauma or muscles contributing to compression near your first (uppermost) rib. Your surgeon may remove the muscles causing the compression and repair compressed blood vessels.
Can a thoracic outlet syndrome recur?
Also, surgery may not relieve your symptoms, and symptoms may recur.
What Is Thoracic Outlet Syndrome?
Symptoms
Causes and Risk Factors
- Among doctors who specialize in treating conditions such as TOS, there is still some ongoing debate about the exact physiological causes of the condition. Many agree that TOS is tied to compression of the brachial plexus or subclavian vessels that run down the neck to the armpit and arms. (6) The nerves that lead to the arms come from the spine out through the neck, throu…
Conventional Treatment
- What does research suggest about thoracic outlet syndrome prognosis? Most people with TOS will find relief from symptoms if they follow an exercise and physical therapy program that addresses compression of their nerves and arteries. However, some people with more severe cases of TOS, especially vascular and neurogenic TOS, may need to use medications or underg…
Stretches and Exercises
- Below you’ll find thoracic outlet syndrome exercises that experts recommend you ideally perform daily to help manage your symptoms. Always perform TOS exercises slowly and carefully so you don’t strain yourself and cause more pain. The goal is to perform upper body andshoulder exercisesto help strengthen your chest and to stretch tight areas to the...
Prevention
- Precautions
If you’re treating thoracic outlet syndrome for the first time, I recommend you consult a physician before beginning any treatment program. Be sure to rule out any other conditions that may be causing you pain and discomfort. If you notice symptoms getting worse when you begin exercisi…
Thoracic Outlet Syndrome
- Thoracic outlet syndrome is when you have swelling, pain or any other symptom from the compression in the thoracic outlet of your body – the opening area situated between the lower neck and upper chest. It results in numbness and tingling sensation in the arms and pain while raising it as well. Muscles run through your thoracic outlet from the neck towards your shoulder …
Sites of Compression
- Concerning anatomical sites, there are 3 areas that are compressed that result in this issue. 1. Interscalene Triangle– this area is between anterior and middle scalene and its borders are created by anterior scalene muscle anteriorly and first rib inferiorly. 2. Costoclavicular Space– is present between the first rib and clavicle, surrounded by subclavius muscles on the anterior sid…
How Do Thoracic Outlet Syndrome Exercises Help?
- These exercises help decrease symptoms, improve postures, and enhance the normal functioning of patients with thoracic outlet syndrome.
Final Thoughts
- We recommend thoracic outlet syndrome patients exercise with care and with the assistance of a professional. If arthritis is one of the reasons for pinching issues, contact an affordable rheumatologist in Houston at Rheumatology Care North Houston at 832 532 9779.