Thoracic Outlet Syndrome (TOS) is a painful condition that affects the nerves and blood vessels that pass through the thoracic outlet – the narrow space between your collarbone and first rib. This can result in pain, weakness, and numbness in your arm, hand, and fingers. While there are various treatments available to manage TOS, prevention is always better than cure. In this article, we’ll discuss some tips and exercises that can help reduce your risk of developing TOS.
Tips to Reduce Your Risk of Developing TOS
- Maintain Good Posture: Poor posture can contribute to TOS by putting excessive pressure on the thoracic outlet. To reduce your risk of developing TOS, make sure you sit and stand with your shoulders back and your head aligned with your spine.
- Take Frequent Breaks: If your job requires you to sit or stand for long periods, take frequent breaks to stretch and move around. This can help relieve pressure on the thoracic outlet and reduce your risk of developing TOS.
- Avoid Carrying Heavy Bags: Carrying a heavy bag or backpack on one shoulder can put uneven pressure on the thoracic outlet and increase your risk of developing TOS. Use a backpack with two straps, or switch sides regularly if you carry a shoulder bag.
- Practice Good Sleeping Habits: Sleeping in awkward positions can contribute to TOS. Try to sleep on your back with a pillow under your knees, or on your side with a pillow between your legs to keep your spine aligned.
- Exercise Regularly: Exercise can help improve your posture and strengthen the muscles around the thoracic outlet, reducing your risk of developing TOS. Focus on exercises that strengthen your upper back, neck, and shoulder muscles.
Exercises to Strengthen the Muscles Around the Thoracic Outlet
- Shoulder Blade Squeezes: Sit or stand with your arms by your sides and your shoulders relaxed. Squeeze your shoulder blades together, hold for five seconds, and release.
- Neck Stretches: Gently tilt your head to the left and hold for 10 seconds. Repeat on the right side. Then, tilt your head forward and hold for 10 seconds. Repeat by tilting your head back.
- Wall Angels: Stand with your back against a wall and your arms bent at a 90-degree angle, with your elbows and wrists touching the wall. Slowly slide your arms up and down the wall while keeping your elbows and wrists touching the wall.
- Scapular Retraction: Stand with your arms by your sides and your shoulders relaxed. Slowly bring your shoulder blades together, hold for five seconds, and release.
Consult with a certified physiotherapist to develop a tailored exercise regimen that meets your individual needs. Benefit from expert guidance as you work towards your fitness goals and improve your overall physical well-being.
Conclusion
Thoracic Outlet Syndrome can cause discomfort and pain in the neck, arm, hand, and fingers. However, there are various tips and exercises that can help reduce your risk of developing TOS. By maintaining good posture, taking frequent breaks, avoiding carrying heavy bags, practicing good sleeping habits, and exercising regularly, you can strengthen the muscles around the thoracic outlet and improve your overall physical well-being. Remember to consult with a certified physiotherapist to develop a tailored exercise regimen that meets your individual needs and receive expert guidance towards achieving your fitness goals. By taking these preventative measures, you can reduce your risk of developing TOS and enjoy a healthier, pain-free life.
Curious about how physiotherapy treatments can help alleviate the symptoms of Thoracic Outlet Syndrome? Check out our post on “How Physiotherapy Treatments Can Help with Thoracic Outlet Syndrome?” to learn about the various treatment options available to manage TOS and improve your overall physical well-being.
