The 13 MOST EFFECTIVE Exercises For Thoracic Outlet Syndrome

[@gbp3616]

This is a great video and im glad to see some of these I was already incorporating. Some of which, I improvised and just listened to the mind muscle connection and felt engagement in the area of concern. Thanks for this!

[@TrainandMassage]

You’re welcome! Thanks for the support! 🫡🦾

[@gbp3616]

@TrainandMassage you're welcome! It's the least I could do for the help you're providing 💪🫰

[@jimspicklemire4222]

Been dealing with thoracic outlet center for 20 years and this finally seems to be the solutions I need that maybe cure it.

[@DannelDoo]

Awesome video, great work!

[@TrainandMassage]

Thank you!

[@jburghau]

Thank you so much for all of your videos. This one is superb.

[@TrainandMassage]

Thank you so much! I really appreciate that!

[@tomhosking7766]

Hey man, this is really useful, thankyou! I’ve been diagnosed with bilateral TOS, and had a surgery last year for the left side. It’s pretty clear my necks compensated for it on the right side and I swear it’s made the symptoms worst on that side. I hope this works because I really dread having another surgery:(

[@TrainandMassage]

Hi there! I’m sorry to hear that! I’m also hoping this can help as well.

[@tomhosking7766]

Thankyou:) I’ll give it a good shot. could I ask - do you think strengthening the deep neck flexors will still help considering the scalene removal/right side compensation?

[@yyz125]

I had clot it right arm caused by having the affected arm overhead for extended period of time...had surgical procedure to remove clot and next phase dr suggests removing part of top rib to prevent any chance of recurrence. I've been exercising/weight lifting since 14 yrs old..I'm 58 now, Any opinion would be appreciated.

[@tomhosking7766]

If you read the medical literature then the consensus is generally that nTOS is less of a concern and addressed primarily with physio followed by surgery if symptoms don’t improve. Anything vascular/arterial is recommended surgery. I’m just trying every angle I can to recover but I’ve been trying for years. I never had clots, and caught mine with a self diagnosis followed by surgeons confirmation. But if you’re getting clots then I’d absolutely recommend you do the surgery. It’s a cost-benefit analysis and ultimately the payoff outweighs the costs especially if you’re having the type of trouble you’re having. Definitely check your surgeon specialises in it because it’s a relatively niche area in medicine and you want that peace of mind. It seems to present in athletes so it’s likely you’ve sustained it via bodybuilding. There’s also blokes running around in the military without their first ribs. As far as causes go it’s a case by case basis but common is athletes who do overhead sport, bodybuilders where mass builds up disproportionately, and whiplash. The surgery isn’t very nice granted. I had a pretty severe infection too which biases my memory, but overall it’s a pretty straightforward procedure and recovery is quick. If I never had the infection then the worst of it was around a week, but again that might vary. You’ll be back in the gym within a few months or so - I focused on stretching and core stuff before I started lifting again. It’s daunting but if a surgeons recommended that to you, and you’ve had clots, then that’s strong grounds to go ahead with it. Be careful - it’s a serious condition.

[@yyz125]

@tomhosking7766 thanks and yes I enjoy physical activity and my career, mechanic, sometimes requires full overhead extension to access and perform repairs and sometimes the amount of time in that position can be deceivingly long...that was the culmination and day after noticed pump in right arm that was painless after workout but not normal.. Thanks again for sharing your experience.

[@lovemypups341]

Thank you ! Great video

[@TrainandMassage]

Thank you so much! 🫡🦾

[@Martin-qb2mw]

Thanks a lot. Best video on KZbin on this subject? Probably.

[@TrainandMassage]

lol. Let’s just go with yes until proven otherwise 🤣

[@NextLevelRiding]

very good info - as a mountain biker I am experiencing pain that is associated with TOS and these exercises are spot on. Thanks for the reminder to keep dong them!

[@TrainandMassage]

You got this! As a biker, remember your arms are always locked in front of you contracting to stabilize yourself which means you should def keep doing these lol.

[@NextLevelRiding]

@@TrainandMassage yeah man - thanks again. It's a constant work in progress.....

[@motley331]

All of this is incredibly 'good stuff'

[@JOANHAMILTON-y5p]

I will be trying these.. awesome Thanks

[@TrainandMassage]

No problem!

[@adamfisher9751]

Another great Video Adam. Woke up with a lot of stiffness in my right shoulder but one I performed your stretches and stripping my pain is much less now. I shall add this to my daily rehab shoulder stuff! Also so useful to know all the physiology terms too! Thank you once again brother.

[@TrainandMassage]

Thanks my dude! I’m glad they were effective! 🦾🫡

[@yyz125]

@@TrainandMassage I'm going to show your very descriptive tos vid to my surgeon...it's incredibly descriptive.

[@acon1907]

your videos are absolutely helpful in each advice, can you share a video about the rehabilitation of tennis elbow?

[@TrainandMassage]

Thank you! I’ll see what I can do. What specifically about tennis elbows rehab are you curious about?

[@acon1907]

Thanks for your response. I've been trying to recover tru dry needling since ages, which actually helps in ST, tho keeps popping back, thats why i currently try to revise my exercise routine tru some strengthenin and mobility drills @@TrainandMassage

[@henrybampfylde5371]

Great video. Which is the self massage video you refer to? Thanks!

[@TrainandMassage]

STOP Exercising For TOS! Do THIS Instead! kzbin.info/www/bejne/onjSdH-ie5JnZqM

[@henrybampfylde5371]

Thanks very much!!

[@kevingrenier91]

Thanks so much!! I did your 3 most useful exercises from your short video 2 days ago and I have no pain. I'm a very sportive young man. 32. I swim alot, and combine this with gym. I probably got an Impingement Syndrom and did some exercises against it. It works but it was not enough. My doctor told me to search for exercises against the thoracic outlet syndrom. I tried yours first and it's perfect. God I love u. Greedings from Germany

[@TrainandMassage]

That’s awesome to hear Kevin! Congrats on your pain free life! Keep it up, you got this my German friend!

[@cestquoicetruc]

Great video, as per usual 🙂

[@TrainandMassage]

Thank you!

[@mssara714]

Do you have a link to the mini band & long resistance band you are using?

[@TrainandMassage]

Mini bands: amzn.to/3PYvJ3w pull up bands: amzn.to/46tgCq5 (these are not the same in the video but i have used these before with the same quality. )

[@Dazai26]

Great exercises. Is it okay to do all the exercises daily? Thank you

[@TrainandMassage]

Thank you! Only if you’re able to handle it!

[@nathaliegonzalez2222]

Thanks!! Give me a bunch relief,been 2 years with this even the side of my face is swallowing all time. Any advice?

[@TrainandMassage]

Have you tried releasing the tight muscles? I would start there.

[@nathaliegonzalez2222]

Yes, I take massages, dry needle. Still working on the process!!

[@TrainandMassage]

@@nathaliegonzalez2222 Have you had your chest and neck worked on? Or your stomach? all of those areas creates tension

[@nathaliegonzalez2222]

Yes, I did try almost all stuff that you can imagine. The thing is like I really don’t think I have TOC; feeling more according i been investigate is like herniated disc; But my doctor gave me like 5 different diagnosis.Looking to see new doctor this week!!

[@Mikaeru06]

Thank you so much for all these videos, I'm learning a lot after years of struggling with ToS ! I've got two questions if you don't mind : 1) Is there an alternative to exercise 6 if I don't have an incline bench, like, for instance, laying on the floor and doing a similar movement ? 2) Doctors have found out that lifting my arms above shoulder level closes the arteries underneath the clavicle, so I'm a little bit scared of exercise 7 (the pull ups); do you think it is safe for me to do it, or should I find an alternative for that too ? Thanks in advance for your answers =)

[@TrainandMassage]

1. Yes, you can do an alt exercise and try the pull up exercises and see how it feels. That doesn’t happen to everyone

[@Mikaeru06]

@@TrainandMassage Thank you for your answer ! I actually tried the pull up bar exercise, and while it doesn't feel problematic, I'm FAR from strong enough to do even one rep correctly at the moment 😅 Any suggestions ?

[@TrainandMassage]

@@Mikaeru06 use a band instead and pull down like the video

[@Mikaeru06]

@@TrainandMassage Oooh, simple yet very smart idea ! Thanks again for your help ! =D

[@rukypulle5798]

Is this good for someone doing shoulder dislocation rehab ?

[@TrainandMassage]

I don’t believe it will hurt. But check with your doc

[@arshdeeprai8235]

I love all of your videos however I think you might have deleted this one video I needed , it was for lower back relief with a lacrosse ball . Do you know if you are able to make it available again ? Thank you anyways

[@TrainandMassage]

Ill probably make another one similar to that one.

[@wellspring2life]

Great info, thanks!

[@TrainandMassage]

Glad it was helpful!

[@XDJonnyboy]

Thank you !

[@TrainandMassage]

You’re welcome!

[@weilzudope]

this is gold

[@TrainandMassage]

Thank you! make sure to check out my new channel only for TOS! kzbin.info/www/bejne/onjSdH-ie5JnZqM

[@joakim1684]

Gr8 advice

[@TrainandMassage]

Thank you!

[@yyz125]

Are these ok for vascular tos?

[@TrainandMassage]

They should be but you can check with your doctor if you’re not sure

[@factspecharcha4420]

Kindly Mention the reps and sets for each exercise and for how many days a week

[@TrainandMassage]

That all depends on you

[@NickNovisky]

Great stuff

[@TrainandMassage]

Thank you! 🫡🦾

[@motley331]

Here is my only piece of advice ... please provide exercise alternatives (if possible) for those who want or are only able to use free weights

[@TrainandMassage]

I’ll try to add some in the blog when it comes out! But ya, some of these aren’t easy without a band.

[@OliverY1992]

How many days a week should this be done? Coming from someone who doesn't workout.

[@TrainandMassage]

2-3 times a week. 40-60 reps, taking as many sets as you need to get there.

[@OliverY1992]

@@TrainandMassage Thanks. Over 2 years ago I tore my left trap muscle due to forward head posture WFH ( during pandemic) causing burning, and making awkward movement one morning in bed causing a tear. Then I experienced nerve issues but this went away after several months of PT. I did try some weight lifting during this time with minimal effect. A good several weeks of dry needling in my pec minor kept the nerve issues away for nearly 2 years. But cycling to the office recently with heavy backpack (work laptop) has brought back the nerve issues with tight pec minor. Going back to PT and hoping this all helps.

[@TrainandMassage]

Its interesting you mention the heavy backpack and cycling because both of those can easily create trigger points and compression. @@OliverY1992

[@wellspring2life]

Lay over a bolster parallel to spine for 5min x 3 arms relaxed to the side. and also lay on bolster perpendicular at various levels arching over, intermittently... as well as rolling your back on it.

[@weilzudope]

@@TrainandMassage im sorry, but you mean 40-60 reps in total, not per exercise right?

[@jacobsmith223]

The skeleton you have behind you, with the red highlights....that is where I have pain. Did you address the skeletons problems in another video?

[@TrainandMassage]

Half the bodies red

[@jacobsmith223]

@@TrainandMassage Sadly yes that is me. I have had problems for 5 years and they all stem from my neck. No doc believes it is s ALL neck related but my problems started overnight. Thanks for your videos this one seems to do something for me. Happy to share more with you if you would like a challenge. Thanks again!

[@TrainandMassage]

start working on the stomach and chest to open everything else. kzbin.info/www/bejne/Y2mtaGd7q55sqJI@@jacobsmith223

[@factspecharcha4420]

I can spot MiraBai Chanu in that video, she is an Olympian Weight Lifter, weather she came for a visit

[@TrainandMassage]

She’s a beast!

[@factspecharcha4420]

@@TrainandMassage 😲 Wow