Exercises for Thoracic Outlet Syndrome
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- Опубліковано 13 лип 2024
- TIMESTAMPS ⏱
0:00 Intro
1:23 First Rib Mobilization with Strap
2:38 Bilateral Shoulder External Rotation-Band
3:23 Quadruped Push Up Plus-Chin Tuck
4:30 Thoracic Extension Mobilization-Foam Roll
5:30 Supine Pec Stretch-Foam Roll
Thoracic Outlet Syndrome, or TOS, is a term that is tossed around often but can feel difficult to diagnose and treat. Often defined by compression of nerves and vascular structures that originate in the cervical region and the upper extremity, compression of these structures can result in numbness and tingling, general discomfort in the upper extremity and chest, and even result in feelings of fatigue and heaviness in the arm and hand. These nerves and vascular structures typically become compressed in the area just above the first rib and behind the clavicle after they originate from the cervical region. Treatment of TOS requires a multimodal approach that often involves improving first rib mobility, improving thoracic mobility, improving posture, strengthening of the scapular stabilizers and patient education regarding posture throughout the day based on their activities of daily living. Join us as we take you through exercises to address all of these components and more!
If you're dying for more and really want to tackle the issue, check out our Neck and Mid Back program theprehabguys.com/neck-mid-ba...
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The rope over the shoulder - game changing move for my TOS. Instant relief after the exercise. Thanks so much!
So glad it helped out! Keep after it!
Thank you! I can really feel these exercises/stretches helping with the TOS I got after an auto accident.
Thanks! I do yoga and the moves are quite similar.
Excellent video! No unnecessary hype just great, clear information.
Thanks for the feedback! We appreciate it!
thank you so much..
Thank you
Always a tricky condition to rehab. A great set of exercises and advice here. Thanks for sharing
Can be so tricky! Glad we can share just a bit of knowledge about it.
Thanks
just got diagnosed with this. I have a professional massage in a few days. thanks for this video
Thank you, subscribed
Haven't gone after my first rib for awhile. Things I used to know and forgot. Thanks for the reminder.
Love it, Keith! We have a great UA-cam video dedicated to the first rib! Check it out if you haven't already!
Great rutine
Reaffirmed my need for a foam roller. Ordered one today :)
Thanks for this Doc. I have been getting tingling in my left fingers when doing heavy high bar squats as of late. Hoping your exercises helps. :-)
Keep us posted, Dougie! Rooting for you!
Hi! Thanks for the video! I have VTOS. In 2018 I had subclavian vein thrombosis. The meds worked in less than 3 months. Since than I do the checks once a year. I have extra rib, however really small, so the doctors were still if it was the main reason. I was told not to exercise to avoid effort thrombosis. With no exercise my posture is getting worse. Can I use this exercises, is it safe considering DVT history? Local doctors do not have a lot of knowledge in it and there position is - do not move your hand :(
Thanks in advance
You have to take load of scalenes by getting the lower cervical thoracic extensors to work again or you won’t fix it
Hi there. What kind of exercises or stretches help to do this?
Yall should do a series aboit balancing out the body so many routines on bigger muscles of the body. Truly your channel has helped me a lot
Hey that's a great idea! We will see what we can do! Thanks for being a part of the Prehab fam!
@@ThePrehabGuys fo shoo
I wake up with tingling and numbness in my fingers, going to try these excercises
Yes give them a go! We have a UA-cam video that covers why you wake up with numbness and tingling in your hands, just released! Definitely check it out!
I have to wear hand/wrist braces at night. The braces have a metal plate which doesnt allow your wrist to bend at night. If the wrist braces dont help, then try a brace that fits over the elbows so you don't bend the elbows at night. Very difficult to sleep with someone and have 2 braces that dont allow your elbows to bend. Another issue is waking up at night with braces are both arms. I mentioned to a PT once and she suggested wearing one brace on one side on night, then swap. No matter how many exercises I did, and my nerve tests were normal....so I've learned just not letting your wrist close at night is the best way to deal with it. I also use same brace when I scroll too much on a tablet.
Hi, is Thoracic Outlet Syndrome common with Frozen Shoulder? I have bilateral Frozen Shoulder but feel like I have Thoracic Outlet Syndrome on top because the pain is more nerve like down my arms.
Thanks for the video. This channel is very informative. Much appreciated.
Try these exercises! Lack of mobility can make nerves cranky so with frozen shoulder you could get some cranky nerves! Happy you found us!
I've got a headache from it and general strange feeling in my head, sometimes right by the eyebrows (which can be a symptom of tight scalenes and mine are tight).
Can TOS cause numbness in the neck and maybe even the jaw?
I am in 😍
Love to see it!
Hi, i like the name of the channel. When i place my neck forward & shrug, i get bug pops. I think i may have TOS
Don’t think this would be answered but I will shoot my shot anyway.
What if someone develops this (if properly diagnosed) from an injury (a guillotine choke). Would these movements/exercises still be helpful?
Hey here's a question to ask ,can I do Wight lifting with tos ,like some very basic with little weight s.Can i also do pushups?
Hey Rhine great question! This is very case specific! General rule of thumb is if symptoms are not worsened then yes you are good to perform the exercise and stay as active as possible. Check out our program here if you really want to tackle this! theprehabguys.com/neck-mid-back-program/
Not sure if I have TOS but when stretching my neck to the right, I feel a nerve like pain/pulling sensation from my neck into my shoulder. Could this be because of these tight muscles causing irritation around these nerves that is giving this sensation?
Could be! Hard to say without a thorough evaluation but try these exercises and see if they help with any symptoms you are having!
For me im using my hands way to much as a 4 day part time dishwasher at a senior living facility that I now where hand and wrist braces on my right and left hand
Is there an advantage to using the foam roller instead of a door frame for a pec stretch?
Both are good options and it's really about finding what works best for you! I find I am able to relax into the foam roll pec stretch a bit more than using a door frame but everyone is different!
Does this work for Venus TOS?
I have pain between shoulder blades and at times some kind of painful sensation radiates down my arms. What would this be?
Thank u! ♡
Could be several things, hard to say without evaluating you but I would encourage you to try these exercises and check out our video on "Fix Rhomboid Pain". Let us know what questions you have! Rooting for you!
I reallllly struggle with what I think is this. I’m a violinist and think my shoulder rest compresses that area and also the posture of holding the violin is very forward especially if you’re tense. I end up with a lot of thumb pain bizarrely and sometimes no grip at all and sometimes can’t work because of it. I’m really hoping these exercises will help. :)
They have a really good wrist elbow forearm program. It really helps with hand and thumb pain.
As @shadow72728 said we do have a really great elbow, wrist and hand program that can help! We also have a great posture program as well that could be beneficial if you are falling into poor posture with playing! Check it out! theprehabguys.com/program-posture/
@@ThePrehabGuys thanks very much. I’ve been investigated by every type of physio/chiro/etc/violinist under the sun and been trying different set ups etc but think pressure on nerve ‘junction’ (?) below left collar bone from shoulder rest under violin causing problems but as you say, poor posture (it’s not a very natural thing to do!) has made everything worse. I will try your programs and hope they help! Don’t know if it’s thoracic outlet syndrome or a wrist/elbow issue tbh. Everyone has a different opinion!
@@notmyrealname6272 Hello, I hope your condition has improved, but if you feel like it is lasting longer than you you should and have gone to many doctors to no avail, then I HIGHLY recommend watching this: ua-cam.com/video/vAS7HdsM4DY/v-deo.html
@@nosuffering7503 thanks very much. It’s terrible at the moment! Started swimming again yesterday and it’s horrendous after just one easy swim. Arghh. I’ll watch that. Thanks very much.
What size is your foam roller? Thank you.
theprehabguys.com/product/foam-roller/
Hi I am a badminton player for 10-12 years. I have represented at national level. From last 4-5 years I have pain near back side of armpit, upper arm just above biceps, neck and pain near just below my collar bone area which connects my upper arm. I have been dealing this for many years and cannot hit stroke called smash properly when I go for proper movement for smash I get click sound near that armpit area. What could it be?
Hey Sukrut, thanks for all the information! Unfortunately, it would be a disservice to you to give you any sort of diagnosis without a proper evaluation. I would encourage you to check out this program for me however and see if it would be of benefit to you! theprehabguys.com/shoulder-prehab-program-test/
Could playing the guitar a lot (standing with guitar strap on left shoulder) lead to TOS?
Hard to say without an evaluation but it could lead to symptoms! Definitely try a few of these and see if they help!
I’m pretty young but I was diagnosed with tos in my mid teens and my biggest issue is trying to exercise/workout. I climb a lot and some days I’ll be totally fine if I warm up but other days I’ll feel like my arms are about to fall off after the first route. Any advice on warmups prior to an intense exercising session?
Hey Nicholas! Thanks for the information! I would check out this blog, it will give you some insight into TOS and also give you some further ideas of what can be done and some of these could help serve as a warm up even! Give em a try! theprehabguys.com/7-exercises-for-thoracic-outlet-syndrome/
2:51
I dont have any pain or discomfit I just dont like my collar bone popping .
Hey its me, im having a hard time pin pointing my issue, ive had tingly fingers , even my entire arm was numb once both arms ,anyway right now my biggest concern is this impingement in only my left shoulder, and what I thought was rhomboid pain , but it only hurts after being asleep all night, so I wake up in pain, after doing some exercises I got from yall and wake up a little the pain goes away all day and even when I train theres no back pain at all but if I try db lateral raises my left shoulder impingement definitely gets aggravated, I need the gym daily, so these are two things I'm extremely dedicated to finding out what exactly is wrong and how to fix it, you know how they say doctors make the worst patients lol well this is kinda my situation. But I am willing to be humble and hear out anyone who might have an understanding of what these odd symptoms are. Right now I'm thinking its my sleep arrangement, I got a new pillow and everything especially for back and side sleepers, and of course my symptoms flaired up after the pillow change and was worse, some mornings its ok, but if I don't do my nightly pre sleep stretches or stay on my back for to long the pain can and has gotten unbearable to where I cannot go back to sleep , which is A HUGE health issue I plan to rectify asap. Any advice would be greatly appreciated. Thanx - Antstrength
Hi there! Thanks for reaching out! Sorry to hear about the discomfort you have been having, that must be frustrating! Unfortunately we are not able to give individual medical advice over media platforms, we hope you understand. However, I would definitely consider looking into our midback mobility program if these exercises seemed to provide some relief! It's designed to really address this issue once and for all! theprehabguys.com/program-thoracic-spine-mobility-overhaul/
What stretches do you do before sleep?
@@ryanpledger9333 typically i static stretch any muscles i trained earlier that day plus i always do lower body stretching , I find it helps prevent stiffness upon awakening and also prevents any lower back pain, hip, or knee pain . This may be due the variety of injuries I've sustained to my lower back, hip, and knee , oddly its always my left (non dominant) side that gets injured, it would almost seem as tho my right side is invisible whereas my left side of my entire body has a hard time keeping up this getting injured everything from the left side of my neck, left shoulder, left hip, sciatic pain left side, left knee from car accident lol. And I also have been throwing in some neck exercises/stretches , traps too in hopes of it helping to reduce the severity of mid back pain upon awakening and trying to help my shoulder pain,im 85% sure its an impingement, but im not sure cuz I've never had one before, this particular pain has showed up and dissapeared over the years, and always seems to come back when im making new gains or getting stronger/intense with my workouts. Currently, I try to stretch the muscles that could be pulling my arm to high, and trying to strengthen my rotator cuff muscles and lower trap muscles in the attempt to get my shoulders to more perminatly sit down and back. Its weird the pain is in the middle of my side delt and feels like its underneath the muscle, and when I train db laterals my shoulder gets visibly bigger pump than my right shoulder, and the pain is different than a normal muscle burn from training, which is super irritating cuz shoulders is 1 of those muscles for me I have to work extra hard on cuz my genetics for shoulder muscle size I feel are lacking , so its really important to me that I prevent a tendon tear or rupture and be able to correct this problem so that I may get back to smashing them as hard as possible. Any help is greatly appreciated 🙏 oh yeah for the time being I only stick to cable lateral raises with strict form because I can complete my training without that specific kind of pain, I figure this is a hint to it being an impingement cuz the cable would be constantly pulling my arm down and with the strict proper form coming thumbs up slightly towards the peak of the lateral raise helping clear way. So in theory I could continue to only use the cable lateral raise but I don't think that would solve the issue. And the two exercise that are the most affected are db lateral raises and db over head presses, both of which I really enjoy and know can be great exercises for growth .
@@AntstrengthUnlimited Hello, sorry to hear about your situation, but it really sounds like this video will help you: ua-cam.com/video/vAS7HdsM4DY/v-deo.html . This really helped me after struggling with what I thought was TOS, wrist tendonitis, de quervains tenosynovitis, carpal tunnel syndrome for many months
Hey, any updates? Back to lifting? I’m dealing with this, 5-6 weeks. No upper body lifting, and rehab in stretching, and PT. Hope it goes away as I need the gym for my mental health ..
Elle oublie que les personnes qui font un défilé thoraco-brachial presentent en règle générale des cervicalgies ce qui rend impossible ces exercices
Wtf! Why are these exercises so hard?! I can squat and deadlift over bodyweight for reps and yet these put me on my ass 😭
that may mean that more of these types of exercises need to be done!
You are so sweet
You need to work on your specificity of your demonstrations
Hey Dale! Thanks for the feedback! We try to keep specificity generalized since everyone is going to need something just a little bit different and we just want to give people some solid ideas to start with but we will take this into consideration!