Скачать или смотреть Thoracic Outlet Fix: TOS- Moves to Free Your Arm, Do you need Surgery? Always consult your doctor.

Disclaimer: Always consult your doctor before trying these stretches or changes—this isn't medical advice. Your case might need tweaks, or even imaging first. Just sharing research.
#tos
#PosturePower #ArmPainGone #nervepain

I wanted to share this comprehensive recap on managing thoracic outlet syndrome (TOS), based on effective, non-surgical approaches. TOS occurs when the chest wall or ribs compress vessels like the subclavian vein or artery, causing symptoms such as arm swelling, numbness, heaviness, or tingling. The goal is to create space and reduce pressure.
Studies emphasize that consistent lifestyle adjustments can resolve symptoms for most people, especially younger individuals, within 3-6 months. Here's the full overview:
1. Posture Correction (Top Priority)
Studies highlight posture as the primary factor for opening up the thoracic outlet. Focus on:

Chin tucks: Gently tuck your chin back to align your neck, repeating 10 times daily.
Shoulders down and back: Keep shoulders relaxed and retracted.
Doorway pec stretches: Stand in a doorway, arms at 90 degrees, lean forward to stretch the chest for 30 seconds, 10 reps daily.

2. Sleep and Workstation Setup

Sleep flat on your back or side with a thin pillow to avoid neck cranks.
Optimize your workstation: Position the screen at eye level, elbows at 90 degrees, and avoid hunching (no "gargoyle" posture).

3. Weight Management and Diet

Lose weight if applicable: Every 10 pounds lost widens the space and reduces compression.
Eat clean: Avoid junk food that causes swelling; include potassium-rich foods like bananas or spinach to calm nerves, and check iron levels if fatigued (anemia can worsen symptoms).
Stay hydrated: Sip water consistently throughout the day to prevent tissue swelling.

4. Exercise Adjustments

Avoid overhead exercises like butterfly stroke or heavy bench presses, which cram the area.

PT: Opt for low low-impact activities to improve blood flow without compression. Swimming?

5. Pain Relief and Muscle Release

Apply heat to the chest and neck for 15 minutes before stretching to loosen muscles.
Massage scalenes: Use a tennis ball against a wall for gentle self-massage.

Use a foam roller: Roll your upper back and between shoulder blades for 2 minutes daily to counter forward pull and prevent locking up.

6. Stress and Breathing Techniques

Practice breathing to reduce cortisol (which tightens muscles)

7. Nerve Glides and Daily Habits

Nerve glides: Extend your arm straight, palm up, and gently tilt your head away—hold 2 seconds, release; 5 reps daily to free trapped nerves.

Roll shoulders back 10 times hourly and shake out arms like drying them to reset nerves.

8. Medical Monitoring

Get an MRI AND ultrasound or echo early if arm swelling is the main symptom—don't wait ALWAYS TALK TO YOUR DOCTOR.

Follow this consistently for 3-6 months, and most young people avoid surgery. Your body is smart—it heals when given space and support. If symptoms persist, consult a specialist. Hope this helps!