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
- Start standing, with your injured arm hanging down straight from your shoulder, palm facing your body.
- Begin to tilt your head away from the hand until you feel a stretch. Hold for 30 seconds and release your neck.
- Next, with your injured arm still hanging down, place the palm facing up toward the sky.
- Repeat step 2.
Repeat these exercises 3-4 times or as tolerated on injured arm.
Shoulder Stretch
- While standing up straight, move the injured shoulder forward as far as it will go. Hold this position for 3-5 seconds.
- After holding this position, move your shoulder back to neutral and relax.
- Next, bring your shoulder backward in the opposite direction as far as it will go and hold for 3-5 seconds.
- Repeat step 2.
- Next, bring your shoulder up towards your ear and hold for 3-5 seconds.
- Repeat step 2.
Repeat these exercises 4-5 times or as tolerated on injured arm.
