How To | Stretch Your Neck and Shoulders

Share this Post

Are you having pain in your neck that radiates down your shoulder and into your arm, or tingling and numbness in your hands and fingers? If so, you may have a condition called Thoracic Outlet Syndrome (TOS). TOS is a compression of the nerves and arteries through the low-neck, down into the armpit. These stretches can be done to relieve tension and pain or improve mobility and functionality.

Neck Stretch

  1. Start standing, with your injured arm hanging down straight from your shoulder, palm facing your body.
  2. Begin to tilt your head away from the hand until you feel a stretch. Hold for 30 seconds and release your neck.
  3. Next, with your injured arm still hanging down, place the palm facing up toward the sky.
  4. Repeat step 2.

Repeat these exercises 3-4 times or as tolerated on injured arm.

Shoulder Stretch

  1. While standing up straight, move the injured shoulder forward as far as it will go. Hold this position for 3-5 seconds.
  2. After holding this position, move your shoulder back to neutral and relax.
  3. Next, bring your shoulder backward in the opposite direction as far as it will go and hold for 3-5 seconds.
  4. Repeat step 2.
  5. Next, bring your shoulder up towards your ear and hold for 3-5 seconds.
  6. Repeat step 2.

Repeat these exercises 4-5 times or as tolerated on injured arm.