Top 6 Exercises to Help with Thoracic Outlet Syndrome Relief

livewell
October 11, 2024
Noah Bennett

Introduction

Thoracic outlet syndrome involves nerves or blood vessel compression in the region between the neck & shoulder, and this region is known as the thoracic outlet. This pressure results in neck and shoulder pain. Additionally, it also causes numbness in the fingers. This blog will explore the top exercises to help with thoracic outlet syndrome.

What are Thoracic Outlet Syndrome Types?

Thoracic outlet syndrome is of three types.

Neurogenic Thoracic Outlet Syndrome

It is the most common type in which something compresses the nerves of the brachial plexus. Moreover, the brachial plexus nerves arise from the spinal cord and regulate muscles movement & sensation in the arm, hand, & shoulder.

Venous Thoracic Outlet Syndrome

Venous Thoracic outlet syndrome is a type of thoracic outlet syndrome in which compression or damage affects one or multiple veins under the collarbone, causing blood clots to form.

Arterial Thoracic Outlet Syndrome

It’s a rare type of Thoracic outlet syndrome when something compresses arteries under the clavicle, injuring them and causing a bulge(aneurysm)or the formation of a blood clot.

What are the Signs and Symptoms of Thoracic Outlet Syndrome?

The symptoms depend on the type. The symptoms associated with neurogenic thoracic outlet syndrome are as follows:

Numbness in arm or fingers.
Ache in neck, hand, arm, or shoulder.
Tiredness in arms during activity.
Weakness in grip.

Furthermore, the symptoms associated with venous thoracic outlet syndrome are as follows:

Change in hands or fingers color.
Inflammation and pain in arms and hands.

The symptoms associated with arterial thoracic outlet syndrome are as follows:

Rhythmic lump near a clavicle.
Cold arms, hands, or fingers.
Ache in hand and arm.
Weak pulse or no pulse at all in the affected arm.
Change in fingers or hand color.

What are the Causes of Thoracic Outlet Syndrome?

The cause of compression differs. Some common causes are as follows:

Variations in Composition

Few individuals are born with a cervical rib which compresses nerves or blood vessels. A tight fibrous band may also connect the spine to the rib, leading to compression.

Posture or Poor Alignment

Bad postures like drooping shoulders or a forward hanging head can put pressure on the nerves in the thoracic outlet area.

Trauma

A traumatic incident can result in internal changes that compress the nerves or blood vessels in the thoracic outlet. However, an individual might experience a delay in symptoms.

What are the Risk Factors associated with Thoracic Outlet Syndrome?

Several risk factors contribute to thoracic outlet syndrome. Some of them are as follows:

Age

Individuals may develop thoracic outlet syndrome at any age; however, it commonly affects those between 20 to 50 years of age.

Sex

Women have a higher prevalence rate than men.

What is the Diagnostic Procedure for Thoracic Outlet Syndrome?

The diagnostic procedure for thoracic outlet syndrome is as follows:

Medical History

The healthcare professional ask the patient about the symptoms and inquire about the positions or activities that worsen them.

Physical Exam

A healthcare specialist performs a physical exam to assess the symptoms of a blood vessel or nerve compression, and the strength of arms, shoulders, and, neck. Moreover, the doctor will perform specific tests to elicit symptoms. These tests include:

Adson’s Test

The healthcare professional performs this test to evaluate the blood flow to the arm by asking the patient to take a deep breath and monitor the patient’s pulse.

Roos Test

A medical specialist performs this test by instructing the patient to raise the arm and then open and close their hands to check if it triggers any symptoms.

X-rays

The healthcare professional performs the X-ray to check for any structural abnormalities like cervical ribs.

Magnetic Resonance Imaging

This test gives comprehensive images of soft tissues and helps identify compressions.

CT scan

The Computed Tomography scan gives cross-sectional images of the thoracic outlet and surrounding regions.

Nerve Conduction Studies

NCS measures the speed of electrical impulses when they move through the nerves to identify damage or compression.

Electromyography

EMG measures the muscle’s electrical activity and helps identify nerve injury.

Ultrasound

The healthcare professional performs an ultrasound to see the blood flow in the vessels and look for any compression.

What are the Top 6 Exercises for Thoracic Outlet Syndrome?

Consult a healthcare specialist before you start an exercise for thoracic outlet syndrome. This is crucial as some exercise can worsen your condition. The healthcare specialist assesses your condition and suggests suitable exercise if necessary. Furthermore, he/she will monitor your condition to ensure exercises are safe and effective for you.

Now, let’s explore some of the best exercises for Thoracic Outlet Syndrome.

Scalene Stretch

Scalene stretch primarily targets scalene muscles. The scalene muscles can contribute to nerves or blood vessel compression. In this exercise, you need to sit or stand with proper and good posture. After this, slightly tilt the head to one side and bring the ear near the shoulder, maintain that position of the head for 20 to 30 seconds and then do it on the other side. Repeat this exercise for 3 to 5 times.

First Rib Mobilization

First rib mobilization helps reduce compression on the blood vessels or nerves by relaxing the first rib. To perform this exercise, place a towel or ball between the shoulder and the wall. After this, press the shoulder into the towel or ball while tilting the head a little away from that side. Maintain that position for 30 seconds, Additionally, repeat this exercise 3 to 5 times.

Neck Retraction

Chin tucks or neck retraction strengthens neck muscles. Additionally, it helps improve posture. Chin tuck is effective for relieving pressure in the thoracic outlet. To perform this exercise, sit or stand with proper and good posture. After this, pull the chin straight back, forming a double chin. Maintain that position for 5 seconds and then relax. Moreover, repeat this exercise 10 to 15 times.

Pectoralis Minor Stretch

The pectoralis minor muscle tightening can cause pressure or compression in the thoracic outlet. Thus, stretching the pectoralis minor muscles aids in opening up the chest. To perform this exercise, stand in a doorway. After this, place the forearms at your shoulder height against the doorframe. Now slowly step forward. You will feel the stretch across the chest and shoulders. Stay in this position for 20 to 30 seconds. Additionally, repeat this exercise 3 to 5 times.

Thoracic Extension

It helps improve posture by helping better spine alignment. The thoracic extension helps relieve thoracic outlet syndrome symptoms. To perform this exercise, sit in a chair with a back. After this, gradually lean back to extend the upper back whilst keeping the lower back neutral. Stay in this position for 5 to 10 seconds. Additionally, repeat the exercise 5 to 10 times.

Shoulder Blade Squeeze

Shoulder blade squeeze helps strengthen the muscle around the shoulder blades. Additionally, shoulder blade squeeze helps improve posture and reduce pressure in the thoracic outlet. To perform this exercise, either sit or stand with your arms at the side, stand up straight. After this, squeeze the shoulder blades together. Stay in this position for 5 seconds, then relax. Repeat this exercise for 10 to 15 times.

What are the Benefits of Thoracic Outlet Syndrome exercises?

The benefits of thoracic outlet syndrome exercises are as follows:

Reducing Pain and Discomfort

It helps reduce pain by decreasing muscle tension and improving blood circulation. Furthermore, stretching and strengthening help reduce discomfort.

Increased Blood Circulation

Thoracic outlet syndrome exercises improve blood circulation, this helps reduce the risk of vascular problems associated with thoracic outlet syndrome.

Posture Improvement

Thoracic outlet syndrome exercises that primarily focus on postures can help correct posture that contributes to TOS.

Improved Flexibility

Thoracic outlet syndrome exercises help improve flexibility and enhance mobility.

Strong Muscles

Exercise helps strengthen the muscles around the neck, upper back, and shoulder, thus giving support to a thoracic outlet. Moreover, the thoracic outlet syndrome exercises maintain a balanced musculoskeletal system, thus reducing the injury risk.

Low Risk of Recurrence of Symptoms

Thoracic outlet syndrome exercises reduce the risk of recurrence of symptoms.

Self Confidence

These exercises boost self-confidence in performing daily chores and physical activities. Furthermore, physical activities help reduce stress and improve mental well-being, thus improving quality of life.

FAQ

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What is thoracic outlet syndrome?

Thoracic outlet syndrome involves nerves or blood vessel compression in the region between the neck and shoulder, the thoracic outlet.

What are the causes of thoracic outlet syndrome?

The causes include bad posture, trauma and variations in anatomy.

What are the exercises for TOS symptoms?

Exercises for thoracic outlet syndrome symptoms are scalene stretch, neck retraction, and pectoral stretch. These helps improve posture and decrease pain and discomfort.
Are there any particular exercises for improving mobility with TOS?

Yes, thoracic outlet syndrome exercises like neck retraction, first rib mobilization are particularly designed to improve mobility.

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