Thoracic Outlet Syndrome Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 5/10 whilst completing this exercise programme.
1. Chest stretch
- Place your forearm up the inside of a doorframe with the elbow bent to 90 degrees and elbow level with shoulder.
- Keeping the forearm in position, push the shoulder forward until you feel a stretch or your symptoms.
- Hold in this position for up to 30 secs or until symptoms onset.
2. Neck rotation
- Begin sitting looking forward, turn your head as far to one side as you can within your comfortable range.
- Then as quickly as you feel comfortable to, turn to the other side as far as you can within your comfortable range.
- Try to build the speed of movement over time as you feel able.
3. Chin tuck
- Begin sitting with your head looking forwards.
- Gently push your chin in towards your throat (give yourself a double chin).
- Once you have got to the end of the movement, hold gently with your fingers for 5 seconds.
- Relax and then repeat the movement.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This is the next progression. More focus is given to the neural system with specific neural and muscular strengthening exercises. As with the early programme, some pain is to be expected but ideally, we do not want this to be any more than 5/10 on your pain scale.
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This programme is a further progression with challenging, provocative, compressive positions (i.e. overhead activities). Again, some pain is acceptable but ideally, we do not want it to exceed 5/10 on your pain scale.
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