Thoracic Outlet Syndrome Exercises (HOW TO FIX IT!) - Causes, Symptoms & Treatment.
Вставка
- Опубліковано 31 тра 2024
- Today, I’m talking all about Thoracic Outlet Syndrome. What it is, the CAUSES, SYMPTOMS, and EXERCISES to help fix it! So let's dive right into it! Thoracic Outlet Syndrome often presents with pain anywhere between the neck, side of the face, or into the chest, shoulder, with numbness or tingling into the upper extremity. To learn more check out the full video!
Stretches:
- Thoracic Spine Extension (Foam Roller)
- Pec Stretch
- Neck Stretch for Scalene Stretch
Strength Exercises:
- Neck Strengthening (Isometrics)
- Shoulder Retraction
- Scapular Push-Ups
Nerve Flossing:
- Nerve Flossing
⏱TIMESTAMPS⏱
0:00 - Intro
0:34 - What is Thoracic Outlet Syndrome?
1:16 - Thoracic Outlet Syndrome Symptoms
1:41 - Thoracic Outlet Syndrome Causes
3:08 - Thoracic Outlet Syndrome Exercises
3:41 - Thoracic Outlet Syndrome Stretches
6:17 - Thoracic Outlet Syndrome Strength Exercises
8:22 - Nerve Flossing Stretch
BE MY FRIEND:
💌 Sign up to my weekly email newsletter - bit.ly/2Pj0m4R
🌍 My Website / Blog - www.jessicadudas.com
📸 Instagram - / jessicadudas
🐦 Twitter - / jessicadudas
📕 Facebook - / jessicamichelledudas
📌 Pinterest - www.pinterest.ca/jessicamiche...
WHO AM I:
I'm Jessica, an Athletic Therapist with over 10 years of clinical experience and I'm currently completing my final year of Osteopathy at the Canadian School of Osteopathy here in Vancouver, Canada. I make videos about injury management, education, rehabilitation and living pain free! I also write a weekly email newsletter that contains tips and tools for living a healthy, fit and pain free life.
GET IN TOUCH:
🌍 Visit my website: www.jessicadudas.com
💌 For business inquiries email: dudas.jessica@gmail.com
Share this video! - geni.us/orPLWi
DISCLAIMERS:
Disclaimer this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in NO WAY obligated to use these links. Thank you for your support!
This content is intended for general education and demonstration purposes and to help you perform the correct technique of exercises that have already been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Consult with your healthcare professional before doing anything contained in this content. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor.
PLEASE SUBSCRIBE! AND COMMENT BELOW TO SAY HELLO!
#ThoracicOutletSyndrome #ThoracicOuletSyndromeExercises #JessicaDudas
Today, I’m talking all about Thoracic Outlet Syndrome. What it is, the CAUSES, SYMPTOMS, and EXERCISES to help fix it! So let's dive right into it! If you get value out of this let me know! Hope it's helpful 🥰
Thank you!!1
*woman ur fine as hell*
Yeah I just have this going on. Bodybuilder who stopped cold turkey. My neck, can bearly swallow and my hands forarms numb when waking up. But so is my hip. Feel like my thigh is attached to my lower abdominal.
miserable 61 year old male here just got wind of the TOS thats been causing me lots of grief. My body screamed YESSSS when i started doing them.... and sometimes they induce me to YAWWWWNNNN in a way so large id call it some kinda Yoga stretch in itself.... Whewwwwww. Thank you.
Im suffering. I was told and diagnosed with TOS over twenty years ago. I have all three symptoms. I have major numbness no grip my rhomboids triceps forearms wrists are weak i sweat terribly. I have nerve pinch at c-6,7 and nerves are compressed my head feels like it’s going to slide off neck pooping in upper c spine constantly pulling on my head to relive myself I can barely write on dry erase board. Traps are spasmed. I’ve done the first exercise for twenty years. I’ve had rolls for twenty years. It’s ruled my life. I had two shoulder injuries and two operations and it only pinched more nerves. Vascular function is constantly pinched off veins pop out and sometimes arms go cold. Swallowing hurt my jugular felt swollen I can’t even hold arm up
Oh my gosh, I'm sorry. Does your neck need surgery? I was told 12 years ago to have disc replacement but was too scared, now fibromyalgia and sleep is poor, breathing not great, suffering.
Thank you so much! Not just the stretches, but the strengthening too! You are amazing
Loved this video! The stretching routine but just the area I’ve needed for decades❤
This helped so much and was eye-opening. Insane! Thank you!
I need all these exercises. Thank you for sharing..
Fabulous! Well done, thank you for making this video!
This was very helpful. Thank you!
Very informative! Thank you!
Hi, Jessica - I just came across this and really appreciate it! I've spent some time in studies and practice (a big fan of Myers, Gokhale, Dalton and some others) but am retired, now, and I try to make use of videos as both learning tools and reminders. It seems as though your channel isn't an ongoing thing, but I'm grateful that your videos are still around. I'll gladly recommend them to friends and I hope your life is going well; thanks for what you've shared.
You have no idea how much I love you right now! My life needed this video! The last 10 months have been HORRIBLE!
Great video! Thanks for the great info!
Thank you!! This is so helpful
amazing video! Scalene stretch made a huge difference
This was great, thank you for taking the time to make this! Do you have any videos on tech neck? I played tons of video games when i was younger and my cervical spine definitely needs to be re-aligned to a healthy state
Thank you for this video. Subscribed.
I don't what this is and the explanation was over my head. But I started listening to what you were saying and it started to make sense to series of my issues. My whole neck, shoulders, hands are constantly in tension and a low level of pain. Since I have a number of more serious issues I've not made much effort to work on this - partly because I haven't seen anyone address these particular combination of issues. I just ran thru all of these exercises and I can see how they might help me. I will continue to work on them. I'm glad I stumbled on your channel! Thank you for the info. Yes, I subscribed.
Omg! Thnx 4 the knowledge blast! Which one of these stretchers n strengtheners is not fixin to be my new favorites! Thank u soo much! These r gonna replace some moves that aren't serving me very well!
The neck isostuff contraction just saved my day , the nerves in my neck moved and i feel so relieved... omg thank you so much. even the physio here did not tell me about this.
I had thoracic tunnel syndrome from sitting in a chair profiled for a shorter person and having a headrest push on my spine under the neck and pushing out my rib cage in the process. Took about 4-5 years of spending countless hours in that chair. Good exercises.
You rock,I love the trust that we can do all these exorcise w out having to slowly walk us through,🌎☮️🙏💜💜💜💫
Wow! Absolutely adored this! You always provide us with sooo much value! Thanks for all that you do Jessica!
Thank you Marina 🥰 Appreciate the kind words! Glad you enjoyed it 🙏🏼
I do all these. Great presentation. I feel like I have a upper back block of movement.
Great demonstrations of the use of the foam roller to stretch the upper body, as well as perform the 'angels' type of movement.
Thank you so much for this video! I did these exercises before bed last night. That was the first time in weeks I was able to sleep without pain! Sensational!
This was amazing 🤩 ThankU so so much!
whoa! S-L-O-W the delivery!!!!
You are adorable and thank you for these exercises, I’m doing them now! On month 8 of 8/10 pain. I’m so done. This video helped me. Thank you!!!!
Thank you so much for your video I’ve had pain and shoulder issues after extended lockdowns and going back to work after being off for several months I was in so much pain I ended up having to close my business sell my house and move away. I have experienced none or a little numbness in two fingers since leaving thank you for putting the name to my condition
I’ve got TOS but it’s a variety of sources. My arm used to go numb (pins & needles) from too many pull ups.
Years later after an injury to my elbow, i get ulnar nerve issues. And even after that I found out I have a fused C6-C7 at my chiro, AND I work at a desk 5 days a week. I really have no options besides stretches, massage, TENS and ibuprofen.
I did these stretches last night and slept for the first-time in months with no numbness or pain!! Thank you🙌🏾🙌🏾
Thank you Jess
Veteran here who stumbled across this video and wanted to thank you. I listened to your symptoms portion, and every single one of the things you listed are things that I suffer from. I have been diagnosed with Fibromyalgia and have widespread body pain. So, I feel like the VA hospital just says every pain I have is Fibro and does not provide me with any solution that isn't in a pill form. I have been following these stretches and exercises and have found relief. The Nerve Flossing Stretch was the most intense for me and something that I know I will struggle to feel comfortable doing for a while. However, it all helped. I am hoping that if I keep this up, I may one day be able to sleep through the night without being woken up from extreme numbness/tingling in my hands. Thank you again, and I'm excited to check out some of your other videos to see what else I may be able to "fix."
OMG this is a lifesaver!
Thank you!
great help
Great information! These stretches/exercises are taught in yoga as well. I enjoy a foam roller with “knobs” to get a deeper more intense break up of fascia but it’s not for everyone ;)
uhhhh....
youtube recommended me this and i'm pretty sure it just diagnosed me before i did.
thanks for the stretches.
Thank you for explaining thoracic outlet syndrome and the exercises. I love ❤️ the bloopers 👍
Thanks momma! Glad you enjoyed it 🤗 and the bloopers 😂
Very comprehensive.
Loved this video! Thank you so much for sharing this in such a lovely way. I can't wait to put this into practice!!
Im hemiplegic and love having exercises to try as i still have full sensation. Its important to me to be as activeas possible!!
My sensations are almost exclusively in my hands and wrists. Originally diagnosed as carpal tunnel, doctor said my hand symptoms were not part of CT. He was right, I have thoracic outlet syndrome that presents similarly to carpal tunnel. He just never mentioned TOS. I like all these stretches!
🤦♀ What is it with doctors "not mentioning" differential diagnoses. I had De Quervain's in my right wrist and my doc didn't put a name to that either. Just said it was tendon inflammation. Thankfully I Googled for De Quervain's exercises and got better from those.
Thanks 🙏🏻 a lot ! ❤
Love this!
thank you!
Thank you beautiful, I feel much better 😌
this is me! I didn't know it had a name. great information, thanks!
I'd like to add a very important comment, before doing these exercises where you are abducting your arms overhead or abducting them to any degree away from the body, make sure you have first had a proper venogram/Doppler ultrasound to check for any compression of veins or arteries when in these positions, compression of the subclavian vein can lead to increased symptoms and is often compressed when doing an overhead activity. reply if you have these symptoms or want to talk more about this.
I feel your pain-I really sorry. I have similar issues. Cortisone shot did nothing, physical is hit or miss-if it’s severe it will be extremely difficult. I also had the 1st rib resection surgery-didn’t work and the surgery caused severe nerve damage. That’s the left side-right side has bad ulnar nerve issues to the extent that it’s basically useless. Nightmare
@@beatz3279 raise your shoulder up and stay there
@@marcomiranda9476 this is my fear with surgery. I have fused 1st and 2nd rib causing autonmic system dysfunction and Pots. Its driving me insane but surgery seems to have not good outcomes either
@@beatz3279 I feel you, but in my situation I thought I had to take a chance-plus I didn’t know about what could go wrong (I had a terrible doctor). They did mine through the armpit area instead of through the collarbone-I think the armpit has a better chance of something going wrong. I have made some progress with the original TOS through physical therapy on my own, but it’s a superhuman effort-very difficult. I concentrate on strengthening the serrations anterior, rear deltoid, rotator cuff muscles, lower and middle traps, external and internal rotation and using a spiky ball on my chest to soften the pec minor as well as learning how to move my shoulders correctly (I have a tendency to shrug). The damage from surgery doesn’t seem to have noticeably gotten better-I take Pregabalin and hydrocodone, otherwise I would be in living hell.
Hi
I just came across your message on UA-cam.
I have constant pain and aching in my shoulders. At times pain down my entire arm. Trouble sleeping
I did not know if I had it but damn , these exercises feel amazing!!!
I am a long therapist, i really like video, i could add some of my tips for scalenes opennig, but i got inspired!
Thank you for this video! SO helpful. With Scapular retractions I feel my neck tensing up. Am I doing something incorrectly?
You’re becoming more and more natural in each video i love the growth! Love the tips these videos are great
Thank you so much! Glad you enjoyed it, definitely feeling more like me as i make them and less nervous 😁
Wouldnt pulling your neck in that stretch just pull your ribs further into compression? Also, its just as important to release the muscle spasms in these areas (scalines, pec minor etc)
I've never heard of this and these exercises look so good for that. Thank you so much for sharing!! I'm going to try a few of these out for sure :)
Glad I could share something new! Yea it’s not as common as other shoulder injuries but it can be very debilitating for people and so these exercises really help to fix it!
Thank you.. 🙏
thank you.
Loved these tips for fixing thoracic outlet syndrome. Appreciate the information on the causes and symptoms of this condition as well. Thank you!
Thank you so much! Glad you enjoyed this and found it helpful 🙏🏼😊
Hi Jessica,
thank you very much for your video.
I'm a rockclimber and i've had different symptoms:
- Forearm stiffness and vein stenosis on the axillary vein.
I'm afraid of getting an effort induced thrombosis (Paget-Schroetter Syndrome) due to the TOS (i guess both are correlated)
The vein stenosis was identified some days ago, and since i've been on osteopathy threatment for a month, now i can see that the local threatment could have been a bit useless (?)
Anyway... I am gonna see the doctor next week and see if i can still prevent this issue and keep climbing...
Gonna do your exercises, i think they can be very useful on my case
Greetings from spain
The blooper reel at the end was good. :D
These exercices are very helpfull can I do it every day?
these all hurt lol love the bloopers in the end, it's very cute.
Hello how many times each exercises? Thank i am very grateful ❤
I have a TOS diagnosis... and recieve botox injections bellow the clavicle and into the scalene. That allowed my arm stop wasting and build up some strength. Vibration causing tools like lawn mower, whipper snipper, snow blower etc are highly aggravating. It's on my dominant side... and drop everything from cups, utensils, pens, keys, anything you would normally pick up without a great deal of effort. Overhead lifting is also highly aggravating.
I also have a TOS diagnosis …have never heard of Botox for this. I will be speaking to my doc about this treatment. Thanks, I said huh…. Is that why I drop things all the time? And I agree overhead reaching is very aggravating.
I have pain in the pectoral clavicle and armpit accompanied by crackling in the sternum for two years, it hurts when I raise my hands and when I lower my shoulders, the doctors did a cervical MRI and I have canal stenosis, and 4 disc protrusion c4 c7 dehydrated, I also have ulnar entrapment and chronic denervation of the muscles. I'm 30 years old and I don't know what to do anymore, they haven't done tests on my chest yet. Greetings and thanks
I had been having a tightness in my neck down to my clavicle that wouldn't go away. Every time I pulled with that arm or lifted something, I could feel a muscle or something pulling from my neck. These exercises pretty much fixed my issue after the first sets, particularly the scapula push-ups. 🎉
It is even helping my snapping tricep that was on the same arm; a few times each day, fully extending my arm would pull the elbow tight and snap at full extension.
How is your neck now?
Good video
Ive had this issue after quitting smoking in january, injuring my neck and shoulder all at same time(lower back pain led to this), these 3 exercises helped reset my shoulder, I've done a lot of other exercises over the passed 2 months, but these seem to be the only ones that truly helped reset my shoulder to its natural position which ive finally begun to feel the tingling sensation slowly fade, I believe my bad computer posture, driving for work, and the fact i smoked cigarettes daily for over 10 years might have led to my shoulder muscles holding itself higher than normal causing a pinch of the blood flow or nerves. And that had caused myself further confusion as I quit smoking and have been trying to pinpoint the pain and cause as if when it's too low, its pinched, but also too high, also pinched. Going to continue to use these thank you for both detailed visual explanation and effective exercises
i think the main origin is I've used smoking to deal with the pain over time as it would continually reinjure and heal, but it's been a chronic problem since i was young in sports, until i felt something tear which was 30 days after i quit smoking, i also wasnt drinking enough water, food etc due to lack of appetite,, which i think is what primarily led to the tear along with driving for work/ bad computer posture/overusing hands and fingers, and in the process of distracting myself from the idea of having a cig this time i overused/overextended my shoulder because my mind was in withdrawal mode, i was doing mundane tasks with more aggression for about 45 days after quitting, i truly loved cigarettes but had to change for greater good@@TuttiFruttyify
Thank Jessica❤❤
You’re so welcome!
What about sleep positions? I have to sleep on my side given I have minor obstructive/central sleep apnea but I've had neck issues as far as tightness on each side of my neck which produces pain, stiffness and headaches particularly in my eyes and back of head for a while now. I'm a little conflicted on sleeping positions given my apnea however sleeping on my side is allowing me to wake up every morning with a stiff neck.
These look intense but I'll def give them a try! Update: I did these last night and instead of waking every few hours in 5/10 pain, I slept the whole night until 7:30am. The only sensation I had was numbness which was tolerable compared to pain. Of course, having great seggz before bed always helps one to sleep(; I'll be doing these every night! Thank you for sharing
I'll share your videos everywhere.
🥰 Thank you! I appreciate it, and happy you enjoy them!
Thanks Jessica... I liked the pectoral stretch, primarily because I do not own a foam roller.
The scapular push-ups felt good too.
👌 thank you
Thank you! Can you tell me where I can get that t-shirt you are wearing or the brand? I like the style.
Great exercises here! Love those shoulder openers at 4:41.
Thanks Jaime! Glad you enjoyed it and yes i love that one too! One of my favourites😊
Interesting moment. I had that aching pain in my shoulder that also reflected to neck while my running and I decided to find any information of what potentially can that be. I did it in my native language (Ukrainian) and couldn't find anything by keywords. And after a couple of months UA-cam accidently offered me this video I was't looking for with exact answers)) Thank you, now I know!
I get elbow pain, middle and index finger numbness and wrist burning whenever I try to sleep on my side, which is pretty much the only way I sleep. I think this may be the cause. I don't really get shoulder or neck pain so when I saw the orthopedic PA they only xrayed my elbow. My shoulders are rolled in a lot so it makes sense.
Very interesting ⭐
Thank you! Glad you found it interesting! 😊
Happy New Year advance Jessica 💐
Happy New Year! Have a wonderful holiday 😊
I'm sorry that I have only now found this video and have realized that this is what has been wrong with my left arm for 5 years now. I don't understand why my doctor never tried to tell me what this was or that it was a possibility and to have it checked. They literally have been telling me just don't lift heavy things this whole time. You can imagine how much worse that has made my arm
I've never been able to get a chiro to treat my sternum. My back is always stiff between my shoulders, and if I drive or sit too long, the left side of my neck and trapezoid area become extrenmely painful and stiff. My sternum 'cracks' when I twist certain ways. I can only assume it's because of something in my back pulling on muscles and/or forcing ribs out of place.
Hello can you help me in thoracic nerve compression due to bad posture and subsequent chest wall nerve compression and breathing issue and other bad posture prolonged sitting induced penile numbness. Thank you
i feel like the whole earth's population is suffering from Thoracic Outlet Syndrome
This was incredible. I've been struggling forever with pain along anterior and posterior neck, clavicle, shoulder blade. Diagnosed with C5-C6 disc bulge but always thought something going on with thoracic and shoulder area. I loved the foam roll extensions I got immediate relief. It was super challenging too so Ik I need work there. This stretch was more helpful and intentional than what my PT gave me. She had me just foam roll and it was too difficult to maintain form or get nay benefit from. Is there anything else I can do to help? I get a crunchy feeling in left shoulder blades with over head and pulling down my arms. Also so much rob pain/tightness
Me too! Exactly what you mentioned
I could be wrong but it looks like you’re tensioning the nerve. Wouldnt a sidebend towards the affected side when extending the elbow be preferred?
Hi Jessica, thank you so much for this! I’m 6 months post op from my thoracic outlet surgery on both arms, and I’ve been desperate to get some guidance on how to stretch and strengthen safely. I live in the UK and no-one seems to know what to do with me! I’m already getting so much pain relief from this video so just wanted to send you a giant virtual hug. Thank you, thank you, thank you! Please, please do more videos on this 😁
Did you privately go see a vascular surgeon?
both arms? Were your symptoms similar to cubital tunnel ?
@@nickgerr1991 absolutely, Very irritated nerve in elbows all the way to pinky and ring finger. Burning on wrists too. Was assessed by a TOS expert and my pulse dropped when my arms were raised above my head. Couldn’t keep my hands raised for more than 10 seconds. Saw a vascular surgeon who operated and it’s been 2 years. Still have some issues with nerve pain but at least I can keep my arms in the air now.
@@RachaelHosking hmmm, a hand surgeon diagnosed me with cubital tunnel, ita been over a year and a half but symptoms persist. Inflamed at the cubital tunnel but also feel burning at the shoulder. Going today to them again. I just want the pain to go away.
@@nickgerr1991 oh nerve pain is the worst! Biofreeze and tens on my shoulder helps me when it’s really bad. Have you tried the roos test for Tos? There’s examples on UA-cam x
Didn’t even know this was a thing! So interesting thanks for another awesome video🙏😁
It sure is, a strange one but still very common! Thanks for the support Tay 🥰
08:40 this is Gold!
Nice sharing dear friend
Keep it up 👍
Stay connected dear friend 🤝💕🇦🇺
Thank you so much! Appreciate the support 🥰
Not sure you will see this. Can it also cause on and off cold or chills at base of neck and upper back between shoulder blades. I gave the finger tinglys as well and some time a numbness in the centereish of my forarm . The back chill just recently started last week. Thanks in advance.
I there! Some doctors say I shouldn’t do exercise like badminton or volley or pushups or even swimming or run. Ithink Pilates might be a good choice? Is this true? I can’t do it anymore?
I was told that I won't need any props when doing the exercises to fix my TOS. But I see some videos with using foam rollers and stuff. What is your opinion? I'm so scared. Thanks❤
If throwing a ball overarm ( like a baseball player) is painful is it more likely to be impingement, rotator cuff or thoracic outlet syndrome.?
how do you get on the foam roller without it rolling everywhere and what size should a person use?
Pro tip: review the subtitles. The automatic subtitles put undesired phrases like "ahh hot girl" (see first 10 seconds of the video, it's there!) as well as thai / foreign words into the subtitles.
This may stop the algorithm stop recommending your content for some audiences. I recommend either turning them off or reviewing them (you can do this directly on UA-cam).
I found her to be insightful, yet could go deeper in depth.
The structure of this video is decent, yet could be more informational from the start
Super off-topic, but has anyone ever suggested to you that you might be related to Steven Tyler (Aerosmith)? (Not trying to insult or anything, just instantly came to mind when I saw you smile)
Very informative and well thought out videos though!
Thumbnail would make a rad tattoo