Thoracic Outlet Syndrome (TOS) occurs when the nerves or blood vessels between the collarbone and the first rib are compressed, causing pain, numbness, and discomfort in the neck, shoulders, and arms. Chiropractic care can help address the root cause of TOS by improving posture, alignment, and relieving pressure on the affected areas. Along with chiropractic adjustments, specific exercises can help alleviate symptoms and improve mobility. The key to successful treatment of TOS relies on using movement to create space for the nerves, arteries, and veins to operate without being impacted.
To help open up the Thoracic outlet, here are three common exercises that can assist in managing TOS:
1. Scalene Stretch
The scalene muscles, located on the sides of your neck, often contribute to the compression in TOS. Stretching them can reduce pressure and improve blood flow.
How to do it:
Sit up straight and relax your shoulders.
Gently tilt your head to one side (as if you're trying to touch your ear to your shoulder).
Use your hand to lightly pull your head further for a deeper stretch.
Hold for 15-60 seconds, then switch sides.
Repeat 2-3 times on each side.
This stretch targets tight neck muscles that can aggravate TOS symptoms, promoting relaxation and increased mobility.
2. Pectoral Stretch
Tight chest muscles can contribute to poor posture, worsening TOS symptoms. This stretch helps open up the chest and relieve pressure on the thoracic outlet.
How to do it:
Stand near a doorway and place one arm on the door frame with your elbow bent at a 90-degree angle.
Gently step forward with one foot while keeping your arm pressed against the frame.
You should feel a stretch across the front of your chest.
Hold for 20-60 seconds, then repeat on the other side.
Perform this stretch 2-3 times per side.
By improving your chest flexibility, this stretch reduces compression and enhances your posture.
3. Shoulder Blade Squeeze (Scapular Retraction)
This exercise strengthens the muscles between your shoulder blades, improving posture and reducing strain on the nerves and blood vessels associated with TOS.
How to do it:
Sit or stand with your back straight.
Squeeze your shoulder blades together, as if trying to hold a pencil between them.
Hold the squeeze for 3-10 seconds, then relax.
Repeat 10-15 times.
Strengthening these muscles can help stabilize the shoulders and reduce nerve compression, offering long-term relief from TOS symptoms.
Chiropractic Care for TOS
In addition to these exercises, regular chiropractic care can help correct underlying structural issues contributing to Thoracic Outlet Syndrome. Chiropractors specialize in relieving nerve compression by adjusting the spine and surrounding areas to improve alignment. These adjustments, combined with therapeutic exercises, can provide lasting relief and prevent future flare-ups.
If you're experiencing symptoms of TOS, consider scheduling an appointment with our chiropractic office. We’ll create a personalized treatment plan to help you regain comfort and mobility.
By incorporating these exercises into your routine, alongside chiropractic care, you can improve your posture, reduce symptoms, and support your overall health. Always consult with your chiropractor before beginning any new exercise regimen to ensure they are safe and effective for your condition. Book your first visit with us here.
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