Your thoracic outlet is the space between your collarbone and first rib. Thoracic outlet syndrome occurs when the brachial plexus nerves in your shoulder are compressed by the muscles and bones in this region, says the American Academy of Orthopaedic Surgeons. The most common symptoms of this condition affect the arm, hand and neck on the injured side and include swelling, pain, numbness and muscle weakness. It is important to get an accurate diagnosis and treatment plan from a medical professional, but you are likely to be prescribed a series of stretching and strengthening exercises that you can do at home to aid recovery.
Neck Stretch
Sit up straight in a chair and look straight ahead; then raise the arm on the unaffected side and place it on top of your head, says the Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT) website. Stretch your injured arm down and grab hold of the side of the chair then turn your head towards your raised arm, looking slightly forwards and down, and apply gently pressure with the hand that's on your head. This movement stretches the muscles down the side and back of your neck. Hold for 30 seconds, relax for 10, then repeat three to five times. With all stretches, you should feel a pull, but stop immediately if you feel any pain or if pain worsens after you have finished stretching.
Shoulder Stretch
Stand facing way from a table and place your palms on the edge, with your fingers wrapped over the front, says NISMAT. Bend your knees and elbows to lower your body and stretch through the front of your shoulders. Hold in the lowered position for 30 seconds -- making sure your knees do all the work -- then lift back up and repeat three to five times. It's important that your legs, rather than your arms, take all the strain in this exercise.
Chest and Upper Back Stretch
Assume the same starting position as for the neck stretch, but this time with both hands clasped behind your head, says NISMAT. Inhale and draw your chest up and your elbows back as far as you can, feeling the stretch across your chest. Hold for 30 seconds. Then as you exhale, slowly drop your head forward and bring your elbows together. This should provide a stretch across the top of your back. Hold for another 30 seconds and repeat three to five times.
Chest Stretch
Stand facing the corner of a room with a hand on each of the conjoining walls at shoulder height, says The Ohio State University Medical Center. Place one foot in front of the other, about a regular step apart, then lean your chest into the wall, to stretch across the front of your chest. Relax and repeat the exercise with your hands slightly below shoulder height and then again with them above shoulder height.
