Thoracic Outlet Syndrome Exercises

V. Keep your back straight and gently lean forward until you feel a stretch in the front of your chest and shoulders.

Table stretches ¢ ˆ ’ Sitting on an office chair with wheels works well for the first 3 exercises. Sit about a foot away from the table or desk. The last one is done standing in front of a table.

Forward ¢ ˆ ’ Put your arm on the table. Keep your elbow straight and lean forward until you feel a stretch. Now, push the chair backwards to get more of a stretch.
Sideways ¢ ˆ ’ Turn the chair sideways. Put your arm on the table. Make sure your thumb is pointed up. Keep your elbow straight and lean forward until you feel a stretch. Now, push the chair backwards to get more of a stretch.
Bent arm rotations ¢ ˆ ’ Turn the chair sideways. Put your lower arm on the table with your elbow bent in a 90 degree angle. Lean forward until you feel a stretch.
Behind the back ¢ ˆ ’ Stand with your back about 18 inches (45 cm) away from a table. Place your hands on the table, palms down and fingers facing forward. Bend your elbows and lower your body down towards the floor until you feel a stretch in your shoulder.

Strengthening Exercises ‚
Strengthening exercises keep your muscles firm and strong. Start by repeating each exercise 2 to 3 times. Work up to doing each exercise 10 times. Try to do the exercises 2 to 3 times each day. Hold each exercise for 3 to 5 seconds. Do all exercises slowly. ‚

Shoulder blade squeezes ¢ ˆ ’ Pinch your shoulder blades together on your upper back and hold 3 to 5 seconds. Relax.

Image(s)

This is an image of a woman standing up with her right arm at her side. She is reaching up with her left hand to grasp the top of her head. In the first callout, she is stretching the right side of her neck by gently pulling her head so her left ear moves towards her left shoulder. In the second callout, she is pulling her head forward at an angle with her chin moving towards her chest to stretch the back of her neck.

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This is an image of a woman standing up with her right arm at her side. She is reaching up with her left hand to grasp the top of her head. There is a callout showing her stretching the back of her head toward her left shoulder.

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These are two images of an a woman standing up straight. Her head is straight in the first image and her chin is tucked in the second image.

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These are two images of an a woman standing up straight. Her head is straight in the first image and her chin is tucked in the second image.

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This is a series of 4 images of a woman standing in a corner, facing the wall. In the first 2 images her arms are spread at shoulder height and she is pressing her chest in towards the wall. In the last 2 images, the womans arms are higher than her head in front of her and she is pressing her chest in towards the wall.

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This is a series of 4 images of a woman standing in a corner, facing the wall. In the first 2 images her arms are spread at shoulder height and she is pressing her chest in towards the wall. In the last 2 images, the woman's arms are higher than her head in front of her and she is pressing her chest in towards the wall.

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This is a series of images of a man stretching at a table. He is sitting in a chair with wheels for the first 3 exercises. In the first image, the man is facing a table with both of his lower arms on the table. His arms are extended straight and his head is leaning forward slightly. There is a callout showing him pushing his chair farther away from the table with his chair, causing him to lean more forward and straighten his arms and shoulders more. In the next image, the man has his right side next to the table and his forearm is resting on the table with the thumb pointing up. There is a callout showing him pushing his chair farther away from the table with his chair, causing him to lean more to his right and to straighten his arm and shoulder more. In the third image, his right side is next to a table and his right forearm is resting on a table. There is a callout showing him leaning forward with his right forearm still on the table at his right side. The last image shows the man standing with his back to a table. He is gripping the edge of the table with both hands. There is a callout showing him squatting down while holding the table. His elbows are bent to 90 degrees and his upper legs are almost parallel to the floor.

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These are 2 images of a woman's back as she stands up straight. In the first image, her arms are down at her sides. In the second image, she has bent her elbows in and is bringing them towards the center of her back.

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What will the results be?

Less pain, cramping, numbness, or tingling
Less swelling, stiffness, tiredness, or heaviness
Better range of motion
Stronger grip
Easier to do daily activities

Helpful tips

Do not carry heavy bags, backpacks, or purses on your shoulder.
Avoid having your arms up over your head for a long time.
Use good posture.
Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
Try walking and swinging your arms at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
Never bounce when doing stretches.
Doing exercises before a meal may be a good way to get into a routine.
Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.

Where can I learn more?

American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=a00336 ‚

Last Reviewed Date

2015-02-09 ‚

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Exercise
Neuromuscular and Skeletal
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Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care provider 's advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚

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Thoracic Outlet Syndrome Exercises

Image(s)

What will the results be?

Helpful tips

Where can I learn more?

Last Reviewed Date

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Consumer Information Use and Disclaimer

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