Thoracic Outlet Syndrome (TOS) is caused by compression of nerves or blood vessels as they leave your neck and travel down into your arm. They can become compressed in several places; between your scalenes muscles in your neck, as they loop over and then under your first rib and collarbone, respectively, and then as they travel under your pec muscles.
Poor posture and tight muscles can cause more problems in all of these areas. Adding stretching into your day only takes minutes but will provide you hours of relief, or even better, prevent problems from ever arising.
Try adding these stretches into your daily routine. Do them intermittently throughout the day. Maybe when you take a bathroom break at work or before each meal. If you are experience symptoms during your day first check your posture and then try stretching to relieve constriction of the vital vessels.
Stretching should never cause increased numbness or pain. If they do, lessen the stretch- do not push as far or hold for as long. Start slow! if you have not stretched these muscles before it could be a shock to them and can take weeks to stretch out- be patient and be consistent- your body will thank you!
1. Seated Scalenes Stretching
Sit up tall in a chair, let’s start with stretching your left side. Hold under the chair with your left hand. Tip your head to the right, thinking about putting your right ear on your right shoulder. If you feel a stretch just hold it. If you need more start to gently lean your body to the right and again hold for 40-60 seconds. Then play around with head positioning, try to look down to the ground and hold that stretch, then look up to the ceiling and hold. Wherever you feel restriction gently hold. Then stitch sides- place right hand under the chair and lean to the left.
2. Towel Scalene Stretch
Use a bath or hand towel, place it over your left shoulder, position it so it is at the base on your neck, use your right hand to grab one side of the towel behind your back, use the left hand to hold the towel in front of your chest. Use both hands to simultaneously pull the towel towards your right hip. Now gently tip your head to the right side. You will feel a stretch down the side of your neck and into your collar bone, hold this for 40-60 seconds for a deep stretch, then reverse it- put the towel on the right side of your neck and pull it across your body towards the left hip. Reminder: We do not want any numbness or pain when stretching- if you are getting any symptoms do not pull the towel as forcefully.
3. Doorway Stretch
Stand in a doorway. Put your arms into a “field goal” position, hands overhead, shoulder at 90 degrees out to the side and elbows at 90 degrees. Rest your arms on each side of the doorframe, take a gentle step forward to feel a stretch all through your chest. Think about opening your chest up towards the ceiling. Hold this for 40-60 seconds. If this is too much start with your arms lower on the doorframe. Meet your body where its at- no shame!
4. Foam Roller Pec Stretch
Take a long foam roller or roll up a thick bath towel and lay it on the ground. Next sit on just one end of the foam roller and lower yourself to lay down on it so that the foam roller runs right along your spine. You will rest your head on the other side. It can be a little tricky to balance, place your feet flat on the floor to help. Next open your arms into a T position, let them fall back to touch the floor with the back of your hands and simple lay there. Feel the stretch all through your chest and even your arms. Lay here for 60 seconds to several minutes to let muscles relax and stretch. Pro tip: keep the foam roller or towel in your living room and do it every TV commercial.
Download our free TOS Stretching Guide with pictures here
Doing a few stretches every day can have a significant impact on your body. By doing just one more stretch every day you can promote huge improvements to your posture and your symptoms. Today is the day to start doing JUST ONE MORE.
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