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There are quite a lot of exercises for Thoracic Outlet Syndrome (TOS), but none are as effective as the ones we are going to discuss. Engaging in strengthening and stretching exercises - like shoulder blade squeezes, neck stretches, and pectoral stretches - is extremely beneficial. These exercises focus on improving posture, thereby reducing the pressure exerted on the nerves and blood vessels within the thoracic outlet.
By increasing muscle flexibility and strength, these exercises can help in mitigating muscle imbalances. This promotes better blood circulation, which, in turn, can lessen the discomfort, numbness, and tingling that TOS often brings. On top of this, by focusing on targeted exercises, we can boost overall stability in the shoulder and neck region, decreasing the chances of facing TOS in the future.
Exercises for Thoracic Outlet Syndrome
Here are 5 of the most effective exercises for Thoracic Outlet Syndrome.
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1. Scapular Retraction
Scapular retractions play a crucial role, as it is one of the best exercises for Thoracic Outlet Syndrome. Strengthening the muscles between the shoulder blades helps in enhancing posture and reducing pressure on the thoracic outlet. To get started, ensure you are sitting or standing with a well-aligned back. Gently pull your shoulder blades toward your spine, holding them together.
Maintain this stance for 5-10 seconds, sensing the engagement of your upper back muscles before letting go. Repeat this movement for 10-15 cycles. This exercise is a step towards countering the tendency to slouch forward, fostering better shoulder alignment, and lessening stress on the nerves and blood vessels.
2. Neck Stretch
Addressing neck and shoulder tension is paramount for those with TOS. Adopting a posture of sitting or standing upright, delicately tilt your head sideways, drawing your ear closer to your shoulder. Cherish the mild stretch along your neck's side for 20-30 seconds. It's essential to be gentle and avoid any painful sensations.
After relishing the stretch on one side, do the same for the opposite. Engaging in 2-3 rounds on each side can help dissipate tension and elevate the neck muscles' suppleness.
3. Pectoral Stretch
Incorporating pectoral stretches in your TOS regimen aids in expanding the chest area. Begin by standing near a doorway, positioning your arms in a right-angle stance and resting your forearms on the doorframe. Delicately lean forward, feeling the stretch across your chest and the shoulders' front.
Maintain this for 20-30 seconds before gracefully retracting. Engaging in this stretch 2-3 times assists in bolstering the pectoral muscles' flexibility and alleviating any tightness that might be pressurizing the thoracic outlet.
4. Supine Thoracic Extension
Engaging in a supine thoracic extension can significantly improve the thoracic spine's mobility. Using a foam roller or a coiled towel, lie on your back, positioning the support under your upper back. Cradle your head with your hands and let your elbows be at ease.
Gradually arch your upper back over your chosen support, allowing it to extend your thoracic spine tenderly. Savor this position for 20-30 seconds, appreciating the stretch in your upper back region. Resume the initial position and replicate the exercise 2-3 times to enrich your thoracic spine's flexibility.
5. Shoulder Blade Squeezes
Shoulder blade squeezes are pivotal in fortifying the muscles nestled between the shoulder blades. Initiate this position by sitting or standing, keeping your arms relaxed by your flanks. Next, try to draw your shoulder blades together as though attempting to grasp something between them.
Focus on the sensation between the shoulder blades as you maintain this for 5-10 seconds. Subsequently, ease and let go. Committing to this movement for 10-15 cycles fosters improved posture and equilibrium in the muscles, mitigating pressure on the thoracic outlet and paving the way for better symptom management.
In wrapping up, exercises for Thoracic Outlet Syndrome (TOS) hold a significant place in addressing the condition, which is marked by the compression of nerves and blood vessels in the thoracic outlet area.
Engaging in exercises, be it scapular retractions, neck stretches, pectoral stretches, supine thoracic extensions, or shoulder blade squeezes, can be transformative for individuals grappling with TOS. These activities not only foster better posture but also balance muscle dynamics and encourage enhanced blood circulation, paving the way for reduced discomfort, numbness, and tingling sensation.
