Thoracic Outlet Syndrome Stretches & Exercises - Ask Doctor Jo

Thoracic Outlet Syndrome (TOS) is basically the compression of vessels at the thoracic outlet. See Doctor Jo’s blog post about this at: www.askdoctorjo... Like my t-shirt? Visit www.askdoctorjo... for more info.
Thoracic Outlet Syndrome can be very painful, and it can cause a lot of problems down into your arms. The best stretches and exercises for TOS are pec stretches, first rib mobilization, and nerve stretches and/or glides.
The first stretch is a pec stretch. You can do this in sitting or standing. Clasp your hands behind you and try to squeeze your palms together. Push your hands downward, and push your chest out and up. Hold this stretch for 30 seconds, and do three of them.
Next, you can take a tennis ball or lacrosse ball and place it in the spot between your neck and shoulder where the first rib is. Side bend and rotate your neck toward the side of pain and take a deep breath in and push down as you are breathing out. You can do this as many times as you want throughout the day.
Now, take a roller and lay on it vertically so your head is resting on it. Place your hands in a stop sign position, and let them relax to stretch your pec muscles. If that is not enough of a stretch, you can raise them higher above your head or have someone push down lightly on your arms. Hold for 30 seconds, and do three of them.
Then you will do shoulder or scapular squeezes. You can use your elbows to help squeeze your shoulder blades back behind you. Imagine that someone has their hand on the middle of your spine, and you are trying to squeeze their hand with your shoulder blades. Do about 10-15 of those.
For the nerve glides and stretches, you want to be very careful to not overdo them and irritate the nerves. Just starting off with 10 of these for one day should be plenty. The first modified version is the glide. Put your hand up, out to your side with your elbow bent, and your palm facing your head. Imagine that there is a string attached to your hand and your head. Sidebend your head to that side as you straighten out your arm, and then come back up. If that is not much of a stretch, then you can do the full motion with a nerve stretch. Now place your arm straight out with your palm facing the ceiling. This time sidebend your head away from your arm, and at your wrist, bend down at the same time. You might want to start with just the wrist movement.
Finally, you will stretch your scalene muscles, which attach to your first rib. Clasp your hands behind you again, but you can do this loosely. Rotate your head away from the injured side, and sidebend it away as well. You should feel the stretch in your front neck muscles. Hold this stretch for 30 seconds, and do this 3 times.
Related Videos:
Chest Stretches for Tight or Sore Muscles:
• Chest Stretches for Ti...
First Rib Mobilization for Neck & Shoulder Pain Relief:
• First Rib Mobilization...
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Thoracic Outlet Syndrome Stretches and Exercises:
• Thoracic Outlet Syndro...
PRODUCT PLACEMENT DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to All Passion Gifts for sponsoring this video and providing Doctor Jo with a free t-shirt to wear.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@mdtarequehossain6618]

Is TOS curable?

[@jzblogs2342]

Hello mam।I'm form Bangladesh।I have X ray my chest।here is got। Bilateral rudimentary carvical ribs।what is the remedy of this problem।I have also neck pain,stiff neck shoulder pain।age 35।female।

[@dinaelsapagh1623]

7 mins of amazing detailed information about great focused subject such as Thoracic Outlet Syndrome and how to find solutions for it , I am Physiotherapist Dina Elsabagh from Egypt and I must say I have such a great experience and it will really my pleasure to get in touch with u and learn more from it next videos ❤️🌹

[@shaheenapandor5340]

Absolutely helpful thanks

[@Induscivilization-vr7ns]

Omg thank you very much need more for tips to cure intence right color bone pain please suggest something

[@Hibernia2324]

Spent the last 2+ years trying to figure out what is causing all kinds of symptoms when I reach up or down, like changing the bed sheets. My pecs get cold and tingly, arms get weak. Docs dismissed TOS and radiculopathy so I'm on my own. These exercises have made a huge difference and I can't thank you enough.

[@HaruSkage]

2 years later, any updates?

[@kerbear7307]

God Bless you. I been in pain for years and undiagnosed. I can't tell you how many tests and medications I've been on for years because no one could figure out what I have. These stretches have helped me out like you wouldn't believe. Thank you

[@AskDoctorJo]

Thanks, and you're welcome! I'm glad they have helped.

[@elizabethash4985]

Thank you. This has been really scary for me. If I watch my posture I am pretty good but I know that isn't enough to be truly functional and good for the future. These motions you have shown us look the easiest and most sensible ones I have seen!

[@AskDoctorJo]

You're welcome. I hope they help!

[@abhi36554]

About two months ago I got a left shoulder arthroscopic bankart repair and posterior capsular plication. Since the time of surgery my right hand came into a lot of use. Cross body movements to reach out my left hand biceps by bringing my right hand infront of my chest. Sideward elevation and forward elevation therapy for left shoulder rehab, required my right shoulder joint to compress its pec minor, major, scalene muscles a lot. Initially I had right AC joint irritation and shoulder joint click-click sounds. And more prominantly, any everytime I reach my left shoulder with my rght hand, I felt a sever pinch on my pec minors. Slowly the right shoulder pain started to worse from Nov 16th and now since a week I feel burning sensation, tingling on my right throcic area spread through my right arm and fiingers. The right scalene, left upper traps, left scalene and right and left upper back (near the shoulder blades and inbetween the spinal chord) have become very tight. What do I do? lot of discomfort and pain if I sleep either on my right pecs or on my stomach. Mornings are cold and tingling on my right side and since two days the left traps have become super tight.

[@AskDoctorJo]

Unfortunately, without getting to evaluate you, I don't know for sure what that could be. These might help. Good luck.

[@ancientknowledge525]

The dr had me doing different exercises and I combined with these and it was helpful. My scaling muscles were really bad.

[@AskDoctorJo]

Glad they helped.

[@carolineASMR]

I have TOS right now and it is scaring the sh*t out of me. Doing these exercises every day. Thank you so much Dr. Jo 🫶

[@AskDoctorJo]

You're welcome.

[@newts1964]

has it helped

[@nagginwitch]

I haven't had any luck with doctors trying to diagnose me so here I am on KZbin at 3am when by chance I came across your video. I've offered Costoclavicular Syndrome to 2 docs and I just get a blank stare from them. Whatever my condition, it's complicated by migraines so anytime I use my shoulder muscles, even to carry groceries in from the car, I get a migraine. This also applies to PT which I've tried on 3 separate occasions over the last 8 or 9 years. Hopefully I can overcome this whatever it is because I'm so tired of hurting. I'm sitting here on the couch trying these stretches as you go through the video with tears pour down my face, but so far this is the best prognosis. Thank you for taking the time to make videos and giving hope to folks like me.

[@AskDoctorJo]

You're welcome. Good luck.

[@galaxytamer]

omg thank you so much, thank you. this worked amazing.

[@AskDoctorJo]

You're welcome. I'm glad it worked for you.

[@meerashah5147]

This vid is amazing. I have cervical ribs and was diagnosed with TOS about a year ago. I can feel my rib popped up everyday and the stretches in this video especially the one with the ball worked wonders for relieving my pain immediately.

[@jeffreyjames7124]

Yes I was also diagnosed with cervical ribs. And tos. Did you end up having any surgery? Or did these exercises take away the pain.

[@patriciamaree2401]

Very well explained and life changing❤️

[@hasnaayadallee558]

This pain has been unbearable for the past year. No stretches helped me feel relief. I found your video and tried everything that you explained so well and I cannot believe how much relief I'm feeling! It almost feels weird to not feel the pain at all. Thank you so much. May God bless you.

[@AskDoctorJo]

You're welcome, and thanks. I'm glad they helped.

[@wojciech3466]

I lived with this pain around 8 months. I was trying a lot of things to be healthy again, acupuncture, physiotherapists, doctors, lost too much time and too much money. Luckly i found your video, and thought why not to try this, and i couldn't believe but it works. Now is the 6th day when I'm doing these exercises, I don't feel pain, I feel a desire to live again !! THANKS YOU :) Only one question, how long should I keep doing this to be sure this won't back?

[@AskDoctorJo]

You're welcome! I'm so glad it helped. I would keep doing it for at least a month consistently every day, then you can drop down to every other day for a few more weeks, and if you still aren't having pain, maybe just 2 times a week. Good luck.

[@sabrinaslonim6312]

I have suffered with my 1st rib out of place for almost 6 months. It's miserable. The chiropractor can get it back into place but it never stays. My instinct said to stretch my neck and pecs but I couldn't figure out how to properly. Thank you for these stretches.

[@AskDoctorJo]

You're welcome.

[@kristararadiance5405]

Hi Dr Joe, just subscirbed:). I'm a bodyworker & have been experiencing a lot of pain & binding feeling in my R chest & occipital. These stretches are REALLY helping open things up. Thanks so much!!! Ps- I love your weird humor "classsp" 🤪

[@AskDoctorJo]

Thanks, and you’re welcome! 😎

[@karissad6870]

I was diagnosed by a PT yesterday with left sided TOS. My lower arm fell asleep in certain tests. Just curious, if it was the type of TOS that compressed an artery or vein, would I know? I’ve heard it would make your hand turn purple or white, but I’m kind of paranoid now and keep checking my hands.

[@deniselovat5079]

Thank You! I am struggling with TOS for the second time. I was fine and then BAM! Gotta quit the caffeine. both sides are so tight I have a headache every day when I wake up. These stretches definitely point to the face that my neck is a mess. I actually cried yesterday when using the shepherds hook on my back. THANK YOU for posting these - they are very helpful.

[@AskDoctorJo]

You're welcome! Good luck.

[@KennyGuyte]

That my similar situation my Sternocleidomastoid is swollen and numbness is left arm with clavicle pain.

[@babycakes2077]

Do video on hanging for shoulder health, please n thank you!

[@AskDoctorJo]

Do you mean like hanging from a bar? I'm not sure what you mean.

[@JASPREETSINGH-pk5jy]

Hello Doctor ,I m from INDIA , I have nerve compression at dorsal spine are at D9-D10 & D11-D12 , earlier I have Edima which is relieved now , Now I can walk , earlier I was on bed , can this pressure on nerve relieved without any surgery and is it possible from exercise , if Yes please suggest ?

[@tem1465]

Thanks this is so good.. . 👏 👏 👏

[@AskDoctorJo]

You're welcome!

[@aovoshi5251]

It's been 7 days my left hand feeling little numbness whenever I open close my fingers in my little finger I feel little tight in my nerves plus also I'm feeling pain in shoulder joint is this the reason my left hand getting numbness problem will this exercise help me cure this?

[@AndrewHedlund100]

I have this cuz of stress and bad posture overuse. This is so painful and unrelenting

[@ancientknowledge525]

Thank you. :) I have tos which turned into a frozen shoulder so dealing with both. These exercises are slowly helping me but I did go through a lot of soreness the first week or two but at the same time my mobility was slightly improving so although I had some soreness I had slightly better mobility and it is getting better and better with my thoracic outlet. Doing frozen shouder exercises but it's a slower recovery for sure.. My tos is improving quicker. ❤

[@AskDoctorJo]

You're welcome.

[@babyviolet97]

Doctor, I have scoliosis thoracic and Lumber, does this exercise helps?

[@megszulinski1898]

So helpful and very well explained - thank you very much!!

[@AskDoctorJo]

Thanks, and you're welcome!

[@austint8263]

I know this was posted years ago but I just wanted to say these took my pain from an 8 to almost gone. I'm amazed. I do qigong daily for my muscle and nerve issues and it definitely helps, but these few exercises were an immediate relief. Thanks!!

[@AskDoctorJo]

You're welcome!

[@cryptojosef4035]

Thats sound so nice for you" =) Are you still better =)?

[@itsyejy]

I can' t thank you enough how much your videos are helpful....thank you so much...my pt told me that she thinks i do have TOS. Can you have numbness on all five fingers when you have TOS?

[@AskDoctorJo]

You're welcome! I'm glad they are helping. Yes, that is possible. Good luck.

[@itsyejy]

Thx! If there is any way to differeniate bulging disc on the neck and TOS?

[@AskDoctorJo]

There are a couple of manual tests that can be done. What does your PT think? The Roos Test is probably the best one for TOS. You can do that yourself if you want to look it up.

[@GodFirstTalkk]

Bless you

[@k.y22]

How many times in a day can I make this exercises please.?

[@AskDoctorJo]

It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.

[@k.y22]

@@AskDoctorJo Thank a lot.

[@AskDoctorJo]

@@k.y22 You're welcome.

[@rosalindaperez7364]

I love it..and I love your videos. .thanks

[@AskDoctorJo]

Thanks, and you're welcome!!

[@omshah5600]

I am getting swelling again & again in my right hand because of tos ,what should I do?? I am student ,18 years old ,whenever I drive the bike,or excessive writing,fast speed writing in exam then I get contacted immediately to tos

[@annamariazsiga5938]

I'm soo happy that I found youuuuu

[@AskDoctorJo]

:-)

[@erikabatzler5549]

Thank you so much for this video! I found it today! I’m not sure if you’ve addressed this question - but some of these positions elicit symptoms - should I relax until I have relief then stretch again? Thank you!

[@AskDoctorJo]

You're welcome! It's not uncommon for stretches to reproduce symptoms. Unfortunately, I don't know since I can't evaluate you, but in general as long as it stops as soon as the stretch is stopped, it's okay.

[@erikabatzler5549]

@@AskDoctorJo ok thank you so much!

[@AskDoctorJo]

You're welcome!

[@samwd5039]

Dr Jo what would this symptom when you push your neck down and you get chest pain near the collar bone and sub clavicles and travels to sternum?

[@annelouisemaclellan485]

Do you do the scalene stretch 3 times on both sides? And with the chest stretch on the foam roller how many sets, just the 2 back to back? How many times a day? Thank you 🙏🏼

[@AskDoctorJo]

Usually, stretches are done 3 times, holding for 30 seconds each, both sides. It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.

[@lemonpulpmusic]

Holy cow. This is the most magical video on KZbin. In tears. Immediate relief from two years of suffering. Thank you

[@AskDoctorJo]

You're welcome. Glad it helped.

[@lonroyd]

Hi Dr Jo Been fighting a first rib pain a for a couple months now. My Chiropractor can pop it back in place but it is only temporary. I have done the stretches in this video only once and can already feel the difference. I am an avid backpacker and am concerned this may flare up on me during my next outing. Do you have any other videos or recommendations to strengthen the area up or exercises I should avoid? Thanks in advance Ron

[@AskDoctorJo]

If they feel like they are helping, hopefully doing them consistently will be enough to make sure you don't have any flare ups.

[@Engineerboy100]

Awesome! Thank you again Dr. Jo these exercises and stretches are really working for me, just amazing!

[@AskDoctorJo]

Thanks, and you're welcome!

[@crev1018]

What if i cant find that first rib?

[@muntekald7419]

Same here

[@jerry25a]

I hope both Markelle Fultz' people and Sixers staff members are watching this video too;

[@pointchamberlain4782]

dude that’s crazy i thought he had it too

[@trevorbrett2315]

I have two first ribs one on each side I had the right removed tos is no joke. Waking up is the worst.

[@oliviawesterbeck1253]

You had it on both sides?

[@jeffreyjames7124]

Hey are you talking about the extra ribs? The cervical ribs? How was that surgery?

[@jeffreyjames7124]

Okay great

[@Kyle-gn5rk]

Thanks for the video!! One quick question. I have been doing these stretches (especially those that target the pec minor) for 5 days now and can already feel a reduced level of pain in my upper back and shoulders, but do feel the numbness and tingling in my arms while doing them (that has usually subsided within 1 minute). However, there have been two instances where the numbness and tingling sensation persisted for a few hours, both times in the legs and foot. Should I be stopping this regimen and get checked by a doctor/PT, or is this a normal part of the recovery process as I have felt significant improvement in my shoulder pain within 5 days? Thanks so so much for all your videos, you have no idea how much some of them have helped me in the past!!

[@AskDoctorJo]

You're welcome! The numbness is in your legs and foot from the upper body stretches? That's not normal. If you can, you should definitely check in with your doctor or PT.

[@KC-ie2hl]

These are providing a lot of relief for me! I had to wait a month between diagnosis and starting physical therapy, since everybody was booked out, and I thought I would go nuts from the pain!! But these helped a lot, thank you so much! Laying on that roller- or in my case, a rolled up towel-really helped open things up, but my back is pretty unhappy about it! I guess that's what happens when you're trying to correct years of bad posture :P I'm sure it will get easier with time!

[@AskDoctorJo]

You're welcome! I'm glad they are helping, and they should get easier with time :-) Good luck.

[@kristinas5714]

How long did this last for you. ??

[@JB-nu1ss]

Hey, I have severly irritated the brachial plexus nerve with a glide in mid April (3 months ago). I must have done it way too intensely and now I am at a loss because the numbness in my neck is returning every time I use my arm (even for simple things like writing or typing). Would those exercises in your video help or make it worse? I don't know what to do anymore as no one out there seems to know what happens when you irritate a nerve by flossing too much.

[@vipulc8560]

Liked your video,wanna ask one thing how much time will it take to fully recover from tos or does it help partially ?

[@AskDoctorJo]

Thanks. It really just depends on how severe it is, so it's different for everyone.

[@vipulc8560]

@@AskDoctorJo Thanx doc 😀.A year ago i have been diagnosed with tos and since then i have been exercising few,same like you did in video.As result pain and numbness is gone but still after job and after driving pain gets started.

[@sreevi06]

Perfect ❤

[@Mevans694]

Life changing, thank you!

[@AskDoctorJo]

You're welcome!

[@dr.farhatshaikh4235]

What are the dontss for PTS in cervical rib case

[@AskDoctorJo]

What do you mean? Not quite sure what you are asking.

[@RyanVecchi]

studying for a year for a course. I have tried every ergonomic measure for desk, papers, monitor but nothing is working. I am going to give these a try. I got constant neck pain, tricep and forearm throbbing pain. I am just alway nervous of doing anything that will flare it up.

[@dkulikowski]

THANK YOU so much for this FREE advice and help. You are amazing. I am totally grateful and thankful I have found your channel.

[@AskDoctorJo]

You're welcome, and thanks! I hope some of these help you feel better.

[@dkulikowski]

My doctor, chiropractor and massage therapist all tell me I am in great shape. The bottom line is that at 67 my mind, body and Spirit are doing well. Aches & pains sometimes, but I try to address them immediately. Thanks to yoga, meditation and knowledgeable sharing people like yourself. May YOUR life be full of love, joy and great health.

[@AskDoctorJo]

Thank you. You too!

[@hantanbl]

so helpful. I found instant relief after following your steps. Will try to do it everyday. thanks so much

[@AskDoctorJo]

You're welcome. Good luck.

[@aydenrl]

Great video! Sometimes during the stretch my right arm has a whole bunch of muscle spasms... Is this ok?

[@amyeitelberg1598]

Hi! I have an extra cervical rib and I am in so much pain. My arm and hand go numb on the right side and sometimes left. Will these exercises help?

[@abcdefuxkk]

Hi amy .. i have same issue especially right hand pinky and ring fingers are worse .. i been told i had nerve damage and extra rib .. did you find out anything?

[@katrinhalpern9049]

Oh god thank you, I had three slipped discs in my Thoracic spine , plus tmj & this helps so much & one low slipped disc from trauma my senior year in college! This helped thank you. I've been doing your videos since 2015 through my recovery! : )

[@AskDoctorJo]

You're welcome! I'm glad they have helped.

[@KennyGuyte]

How did you recover from TMJ?

[@scrabbleking1965]

Well if you want to feel extra stretch on the last stretch do an underbite with your jaw, WOW!

[@mohitgulati9653]

Hi Dr Joe, I always get help from your videos, so thank you again. I just need to know that, one of my patient, misdiagnosed with cervical spondylosis by Ortho Physician,, I assessed her today and found out TOS. But the problem with this patient is when I am stretching or even trying to release her Scaleni, she is popping up due to severe pain radiates on her right upper limb. She is maintaining her Cx spine in flexion, which helps her to reduce pain. Today I prescribed her Cx Soft collar. Is there any other treatment I can start with her? I will be looking forward for your suggestion. Thank you in advance. Regards.

[@AskDoctorJo]

Maybe some general heat before trying to stretch anything if you haven't tried that yet.

[@mohitgulati9653]

I have tried hydrocollatral pack before stretching. Also tried to use a bit of ultrasonic therapy. But nothing worked.

[@AskDoctorJo]

Have you tried any of these self stretches for her?

[@mohitgulati9653]

I am giving her ULTT GLIDES, scalene stretching, pectorals stretching and cervicothoracic mobilisation...

[@AskDoctorJo]

Hmm...I really don't know what else without getting to see her in person. Sounds like you are doing all the right things. Are you certain it's TOS?

[@StoicBlissPrevails]

Hi Dr Jo you've got my sub all the way from England :) The 1st rib mobilisation is excellent, any other suggestions for this particular area? Thanks!

[@AskDoctorJo]

Thanks! Here is an older video, but a few different ways to mobilize it: kzbin.info/www/bejne/eKeUZWlrl9emb9k

[@StoicBlissPrevails]

@@AskDoctorJo Looks good I will give the alternative exercise a try. Amazing response time by the way! 👌

[@yoheswaran8527]

What are the special tests particularly for the nTOS, aTOS, vTOS separately?

[@EnjoyingTheArts]

I've been doing these stretches for a couple months and my original (incredibly terrible) symptoms are under control, but now I am dealing with new, similar symptoms that just won't go away. So I find myself stretching 24/7 because I am not sure what else to do.

[@AskDoctorJo]

Have you been to a physical therapist yet to make sure it's TOS?

[@rishitoshbhatia1029]

Hi Doctor Jo, Please suggest if I can play badminton with TOS?

[@MareTheBear215]

So glad I found this, I was diagnosed with TOS when I was 24 and I’m 31 now and this past week has been so bad with pain it’s driving me crazy lol hopefully this helps me!

[@AskDoctorJo]

I hope it helps too!

[@Sitbon08]

Have you tried Feldenkrais or Alexander Technique? That’s helping me.

[@MareTheBear215]

@@Sitbon08 I have and it’s worked and helped relieve some of the discomfort but I think I’m leaning more towards the surgery!!

[@shepherdtaneisha7225]

What test did you have done to find your diagnosis?

[@prashantgawali8527]

Dr. Give 2 weeks course of medicine nomes of medicine (movexx Mr, panto 40 , and gsbaneuron) and said if you don't get relief then we take suggestions of big surgeon what can I do to avoid this pain permanently please give me remedie on theorotic outlet syndrome , Thank you !

[@LindaCasey]

I'm 69 years old and have been (from a very active life) relatively inactive for the past year and a 1/2. I'm pretty sure my problem stems from my neck area (lying on my side propping my head up), but I've developed what feels like shingles (armpit, back of arm excruciating burning sensation) on this side. Could this be related? Would massage help?

[@AskDoctorJo]

That definitely could be coming from your neck or shoulder. I'm not sure a massage would help except for temporarily. Have you been to the doctor yet?

[@Ribhu66]

Looking at you it seems that my daughter in law has found the best pain reliever medicine for my mother on your KZbin channel.. and I am also an ayurvedic doctor from India 🤧💫😂

[@marcinniemczyk1380]

doc Jo, can build upper traps help with TOS as well? I read somewhere that it can open up the costoclavicular space and release pinched nerves there?

[@AskDoctorJo]

Yes, that should help too.

[@violasteenkamp3597]

Thank you so much God bless you. I'm already feeling an it's in the shoulder area! :)

[@AskDoctorJo]

You're welcome, and thanks!

[@chuckcatlett1835]

Just found your video while researching THS. I been having numbness issues with my pointing finger for a few years. Its extremely cold sensitive too. It has gradually become worse in the last 6 months as well as shoulder pain. I do window cleaning so my shoulder gets a daily workout. Do you think these streches will help? Thanks Chuck

[@AskDoctorJo]

Unfortunately, I don't know since I can't evaluate you, but they are probably worth trying to see if they help.

[@gretapoole4586]

i hate having thoracic outlet syndrome

[@andyb2040]

I recently discover I had a positive wrights test and lacked a radial pulse when my arm was abducted and I turned my head away. I am a medical student and my instructor (a physician) confirmed this when performing the test on myself. What stretches would you recommend for this, as I believe this TOS is due to my anterior scalene muscles?

[@acpliego]

I have tos, your exercises helped me but that one with the hands behind your back is way yo painful at the beggining, Just couldn't do it.

[@AskDoctorJo]

Glad they helped.

[@ajax7590]

When I did the ball thing I definitely felt something, can a doorway stretch give you TOS? Because I did a doorway stretch and felt a pop and started getting my shoulder problems and numbness in my arm

[@AskDoctorJo]

The stretch itself probably wouldn't, but if the first rib or clavicle was already injured or unstable, it could have caused a shift that would cause compression.

[@ajax7590]

@@AskDoctorJo interesting I had a labrum tear surgery with a suture anchor done 10 years ago. But could a doorway stretch really break an anchor or re-injure the area. Unfortunately I’m living abroad and the orthopedics I went to is confused and they still haven’t MRIed me but they X-rayed my shoulder.I’m really afraid to have to do the surgery again.

[@AskDoctorJo]

Probably not. Like I said, a stretch, unless it was done quickly and aggressively, shouldn't injure something unless there was an underlying issue. Unfortunately, without getting to evaluate you, I really don't know what could be going on. I do have some videos for the labrum and for rotator cuff strengthening and stretching that might be worth looking at. You can find all my videos on my channel: kzbin.info, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.

[@ajax7590]

@@AskDoctorJo I really appreciate it , I’m in a foreign country living abroad , so it’s been super difficult for me dealing with this. Especially since the doctors have a different method here and haven’t done a MRI but are having me do rehab.

[@AskDoctorJo]

You're welcome. I hope you find something that helps.

[@ednamaurer7418]

Hi! And what if I have strong pain in my shoulder by exercise with ball, when I push the ball down?

[@KOKing1987]

It gets worse when I stretch like this. maybe its not TOS. I have a tingle in my (front side) neck :( this is so annoying. any tips? maybe I stretched too much and a muscle fiber crack? I think its the Sternocleidomastoideus and directly over the clavicula. I stretch it and try to relax the muscle with warmth and moderate massage but its getting worse and worse :/

[@AskDoctorJo]

Unfortunately, I really don't know since I can't evaluate you. Have you talked with your doctor about it?

[@realFlanch]

Wow...these really helped me,I've been going to PT for 10+ weeks with little relief. Thanks

[@AskDoctorJo]

You're welcome.

[@Riza2suns]

Wow!!! Thank you so much for this!! Not really sure if I TOS, but I feel a lot of the symptoms of TOS. These exercises and stretches have given me some relief. I will have to continue them and see how better I will feel. Thank you again!!!

[@AskDoctorJo]

You're welcome!

[@nickidenny838]

Thank you very much! I did this for the first time today, and I feel better after one session. Are we supposed to do these stretches only once a day? Thanks.

[@AskDoctorJo]

You're welcome! Therapeutic stretches and exercises can be done 2-3 times a day.

[@nickidenny838]

@@AskDoctorJo Thanks so much!

[@AskDoctorJo]

You're welcome!

[@don_quixote]

is it normal that i have a strong tingling in my pinky for the last exercice ?

[@ed4253]

Ulna inpingmemt

[@don_quixote]

@@ed4253 i was diagnosed with tos

[@jamesaburke7]

I had a severe brain injury, from a car accident with hypoxic encephalopathy 23 years ago. My left arm and hand do not work the same anymore. My left hand was completely contracted at one time, and it still tingles some, especially my thumb. Still I've been going to the gym 3 times a week, and am getting a lot stronger. I primarily use machine weights, and started to do pull-ups about 6 months ago. I have the most trouble doing the extra wide pull-ups (where your hands are placed wide apart). Although I can do other kinds of pull-ups w/o assistance, wt the extra wide, I still need 70 lb. of help. Soon after starting these pull-ups, I noticed a lot of discomfort in my triceps. I realized that my brain wasn't sending the proper messages to my nerves in my left arm, for many years. Since doing exercises I have found on youtube including yours, my arm has started feeling a lot better, and both lifting, and doing dips has become much easier. Still can't even get close to doing the bird man stretch, but small steps. Thank you Doctor Jo :)

[@AskDoctorJo]

You're welcome! I'm glad you have worked hard to get better. Good luck with your continued journey.

[@diabloiii9766]

As another medical professional, one thing that bothers me is not being able to self treat but treat patients in need. This has been 2 years now, of chronic pain and pushing pressure on a lymph node in the cervical chain just on the right side of my neck. Places pressure and pain on that nerve chain going down in to the shoulder causing the teres major teres minor, to ache. Ice won’t help, heat won’t help, I’ve had every blood test and test done to ensure it wasn’t a position concern of oncology and now it’s down to Thoracic Outlet Syndrome. I’ve lost 10 pounds of solid muscle from this injury.

[@AskDoctorJo]

Sorry to hear that. Hopefully some physical therapy will help.

[@lacasa3514]

Thank you Dr. Jo. It's been 15 months of pain and confusion before I finally got an accurate diagnosis. The exercises you have here are pretty much perfect, I can feel them working in exactly the way I need them to.

[@AskDoctorJo]

You're welcome.

[@EduardoAyresSoares]

OMG, I just got the diagnosis after 7 months of pain. Too long to leave in pain.

[@shepherdtaneisha7225]

@@EduardoAyresSoares what test did you have done to find your diagnosis?

[@shepherdtaneisha7225]

@Lac Asa what test did you have done to find your diagnosis?

[@oliviawesterbeck1253]

Can I ask how you got diagnosed? How are you doing nowv

[@user-ie5kr5gp4f]

I've been through two years of this getting worse and worse. 5 PTs 3 surgeons, one pointless opening of my shoulder laparoscopic because he 100% guaranteed i had a torn labrum that I did not have once he cut into my left shoulder. Been trying to figure out what is wrong with my shoulders and nerve pain for a year. Started when i got a new job where i was typing 7 hours straight a day. Lifting every morning. Left shoulder always snapping popping, raises higher, goes back much further and foward much further. Painful to externally rotate. Cannot do wall slides. Tapping the pec minor, post and ant delt all cause tingling down my arm. Scalene are tight but don't do the same. Been to pts who only give same rotator cuff and chest stretch that do not work. Could be sub scap? left side has no trigger points or cant get to it under my armpit, right side i can get to it. Need help to stabilize left scapula so that can fix rounded shoulders. Experiencing muscle wasting please help. Videos on my channel. Been putting off but now the nerve pain is crazy. Thank you

[@Synistrael]

I have these exact same symptoms. Were you able to resolve the issue?

[@shepherdtaneisha7225]

@@Synistrael I'd like to know that as well.

[@omerta316]

Does Thoracic Outlet Syndrome causes migraines and Headaches?

[@aj2959]

Thanks for the video. I have numbness and tingling in all 5 fingers on both hands. Could TOS be the cause? I'm going for a EMG test next week just thought this sounded allot like what is going on.

[@AskDoctorJo]

You're welcome! It definitely could be. Good luck.

[@ThcBanaman]

Can you respond what was the cause a j? Cause I got similar symptoms

[@IvanBFit]

Thanks so much for this video. Really good and exceptional attention to understanding the diversity of nerve response. Too much nerve stretching can irritate. Thank you so much

[@AskDoctorJo]

You're welcome! Those nerves are so fragile :-) They need some extra TLC.

[@massimilianofontana]

DocJo, could the roos test give "false" negative to TOS? I have no problems in doing that for 3 minutes but I experience most of the symptoms of TOS..thanks!

[@SheynneDavis7723]

Hi dr Jo, can I do these exercises, I feel numbness in my hands and the neck at the back of my head hurts. My doc prescribed me to take PREGABALIN. For numbness but the numbness comes back on and off. Should I seek a chiropractic help? Ty hope you can answer me, 🙏🙏🙏

[@MisterSiga]

is it possible to get back to the gym with something like TOS ? or is the slightest bit of effort going to cause more trouble ?

[@fabeenafabi61]

I'm a doctor and my mother has bilateral cervical rib She has pain and also has loss of thenar on the right side, now starting in left side, she is 48 now, one doctor suggests surgical correction, and other foctor deny it, I'm so confused. Can I introduce this stretching exercise to my mother. Please reply

[@rachelkrumenauer4354]

What an excellent video. Thank you so much for your clear instructions. The pain and tingling has been waking me up in the middle of the night. I'm looking forward to feeling and sleeping better soon. Is there a sleeping position I should avoid (or try?)

[@AskDoctorJo]

Thanks, and you're welcome. As long as your spine is in a neutral position when you sleep, the position doesn't matter.

[@charlottebowen4590]

Hi Dr Jo! I don't think I have been diagnosed properly and think I have TOS. My pain is when I lay down or sit against a sofa. I have a tingly wierd pain in my arm and my neck gets very very stiff. It has been a month or so. Do you think these exercises will be suitable for me?!

[@fadedgrim7578]

Hi! I actually think I may have it but im not sure, My shoulder through upper back will hurt and my arm will go numb sometimes Does this sound like tos to you? I'm not really sure

[@MrsSpcDomo]

Claspe ... LMFAO ur so goofy! Love your videos!

[@AskDoctorJo]

Thanks :-)

[@charlottedrury6826]

For the last stretch, is it normal to feel hot pain in the head above the ear like a tugging feeling? Anyone's response is welcome 😅 I've only just came across this, I have suspected TOS and waiting on yet another referral after evidence found in Nerve tests 🙄

[@goldberri]

Hi, I've subscribed. Thank you for this. I've been freaking out over the tingles in my hands for the last several weeks (my posture and neck tension was horrific before but I've been having other medical issues -hormones- that just sent me over the tension deep end). I finally mentioned it to a chiropractor I've been seeing (I'm not comfortable with neck adjustments so I mostly do soft tissue work with him) and he said it was TOS and gave me an exercise to do (involving putting my arms against a doorway to stretch the minor pecs). However I like your exercises and I think they are a great supplement. I wanted to know generally if someone keeps up with the exercises, generally after how much time would you expect to see improvement?

[@AskDoctorJo]

Thanks. It really just depends on how severe your case is. Generally, with consistent treatment, it can take anywhere from 4-12 weeks.

[@goldberri]

@@AskDoctorJo Thank you

[@selimpusat8888]

I have long thorasic nerve injury. What should i do?

[@ganxkmoney8721]

Selim Pusat me too.. 3 years of chronic pain

[@austinc2885]

Great video and explanation! Really happy I found your demonstrations - Are these exercises okay to do without doing any type of warm up? Also, does T4 syndrome fall under TSO? Thanks for your advice!

[@AskDoctorJo]

Thanks! A quick warm up is best. No, they are not the same, but similar symptoms.

[@varietygamerdad]

Going to try these, cant even put my arm over my wife's shoulder for a movie because it causes numbness and discomfort the longer I stay in position

[@maikjansen2332]

When I do the pec stretch with the foam roller, my left rear delt hurts and tingles

[@AskDoctorJo]

I wouldn't keep doing it if it hurts.

[@Emmanuelx13]

Hi this was very helpful, i just had a question. Is it common to have pain in the back of the shoulder? Bc i get pain. There a lot .

[@thuyrosano]

Thank you for this fantastic video. I have known about the 2nd exercise (with the ball), but it alone isn't helping me enough. I now know 4 others to try. My one question is:Can strengthening another group of muscle, perhaps by doing lats pull downs, help balance things out and gets the ribs to pull the other way?

[@AskDoctorJo]

You're welcome. It might be worth trying. General muscle balance is important, so stretching and strengthening should help.

[@bodaciousbeebee]

Hi 👋!!!! What about if ur tos is bothering your elbow and the 3rd,4th and 5th finger what type of stretch can I do ?