Thoracic Outlet Syndrome (TOS) is a fairly common diagnosis, affecting approximately 8% of the population. Pain with TOS often presents anywhere between the neck, face, occipital region or into the chest, and shoulder, with paresthesia into the upper extremity based on where the symptoms are originating from. Similar to other conditions, this diagnosis encompasses a host of signs and symptoms, yet does not always tell us the specific pain generator. TOS can be broken down into neurogenic TOS (95-98% of cases according to Davidovic et al. 2003) vs. vascular TOS (1). Furthermore, vascular TOS can further be subdivided into either Arterial TOS or Venous TOS. In this article, we will help you understand what thoracic outlet syndrome is, the causes behind it, and excellent exercises for thoracic outlet syndrome! 


Thoracic Outlet Syndrome: What Is It?

As previously stated, the thoracic outlet is a nonspecific label. It can be a difficult condition to diagnose, and clinicians should consider this pathology when differentially diagnosing symptoms originating from the neck and shoulder girdle. When classifying this syndrome, it should be defined by the type of TOS, whether it be arterial, venous, or neurogenic. According to the Journal of Vascular Surgery, neurogenic TOS is the most common type of TOS, with over 90% of all patients being compromised (2). Adson was the first to describe TOS, which was originally thought to be solely an arterial issue, yet literature and research have evolved over the years. In the present day, it is understood that in addition to the subclavian artery, the subclavian vein and/or the brachial plexus may also be compressed. The loose definition of TOS is, “upper extremity-related symptoms due to compression of the neurovascular bundle by various structures in the area just above the first rib and behind the clavicle” (2). 

Thoracic Outlet Relevant Anatomy

thoracic outlet relevant anatomy the prehab guys


Thoracic Outlet Syndrome: Potential sites of compression

In the image above, you will notice that there are 3 various areas where anatomical contents may become compressed, ultimately leading to thoracic outlet syndrome (1,2,3): 

  • Interscalene triangle: Between the anterior and middle scalenes. This is the most medial compartment, and its borders are created by the anterior scalene muscle anteriorly, middle scalene muscle posteriorly, and first rib inferiorly. The brachial plexus and subclavian artery pass through this triangle 


  • Costoclavicular space: Between the clavicle and the first rib. This is bordered by the subclavius muscle anteriorly and the clavicle superiorly. The first rib and anterior scalene muscle from the inferior and posterior borders. The brachial plexus, subclavian artery, and vein all pass through this compartment. 


  • Subcoracoid or Sub-pectoralis minor space: Beneath the coracoid process and under the pectoralis minor tendon. The brachial plexus passes through the subcoracoid space, and the subclavian artery and vein continue through it as the axillary artery and vein.


Your Solution To Getting Rid of TOS Is Within This Program!

neck and mid back rehab thoracic outlet syndrome prehab guys

You may not feel your thoracic outlet (TOS) symptoms in your mid back, but that doesn’t mean that your mid back isn’t the culprit. Also, having adequate neck health can also help prevent as well as promote recovery from TOS. Get started HERE!



perfect work desk posture the prehab guys


Thoracic Outlet Syndrome: What Can Cause It?

When diagnosing TOS or even any condition for that matter, history taking is essential. The subgroups that have previously been described can be due to a congenital, traumatic, or functionally acquired etiology (1,3). For example, most patients with neurogenic TOS have a history of neck trauma preceding their symptoms, with automobile accidents being the most common followed by a stressful work environment (1). On the contrary, arterial TOS is often associated with a cervical rib, and therefore, plain films of the neck is a good screening tool to rule OUT arterial TOS (2). 

  • Congenital Etiologies:
    • Cervical Rib 
    • Anomalous first rib 
    • Prolonged Transverse Process of C7 (seventh cervical vertebra) 
    • Enlarged Scalene Muscles (Chronic Obstructive Pulmonary Disorder (COPD), Bodybuilders) 
    • Cervicodorsal Scoliosis 
    • Congenital Elevated Scapula (Kippel-Fiel Syndrome) 


  • Traumatic Etiologies: 
    • Whiplash Associated Injuries 
    • Falls 


  • Functional Etiologies: 
    • Vigorous, repetitive activity associated with sports or work 


Try These Exercises For TOS! 


Types Of Thoracic Outlet Syndrome: Arterial, Venous, And Neurogenic 

When deciphering what type of thoracic outlet syndrome is present for an individual, it is helpful to understand the signs and symptoms of each type, which will be detailed below (1,3): 

  • Arterial TOS: By far the rarest of the 3 types. Common signs and symptoms include: 
    • Cold, pale fingers 
    • Sudden onset of hand pain and weakness 
    • Delayed capillary refill 
    • Ischemic arm fatigue 


  • Venous TOS: Also referred to as Paget-von Schroetter syndrome. Common signs and symptoms include: 
    • Raynaud’s Phenomenon like symptoms 
    • Acute upper extremity swelling 
    • Cyanosis 
    • Heaviness in the arm and hand


  • Neurogenic TOS: This is common in younger individuals who are involved in the repetitive overhead activity and/or heavy lifting. Symptoms will generally correspond in relation to the level of nerve compression. Common signs and symptoms include: 
    • Upper extremity paresthesias 
    • Neck Pain 
    • Trapezius muscle Pain 
    • Shoulder and/or arm pain 
    • Chest Pain 
    • Occipital headaches 
    • Paresthesias in various fingers of the hand 



posture prehab guys thoracic outlet exercises


Thoracic Outlet Syndrome: Conservative Treatment

Research in relation to the conservative treatment of thoracic outlet syndrome is sparse, as it is not as common of a diagnosis in comparison to other upper extremity-related conditions. However, a multimodal treatment approach that consists of patient education, certain medications, and specific rehabilitative exercises has shown positive results. For the scope of this article, we will show you various exercises for thoracic outlet syndrome that you can simulate! What these exercises target specifically is scapular musculature engagement, deep neck flexor strength, thoracic spine mobility, appropriate muscle stretching of the neck and upper quarter, as well as functional stabilization exercises. 

Banded pull apart

Sample Thoracic Outlet Rehab Program Exercise

  • HOW: Begin this exercise upright. Hold each end of a band of desired resistance, then spread the band. Focus on initiating this motion with your scapula/shoulder blades and following out with the shoulders. This is a great exercise that will facilitate an upright posture and wake up the scapular musculature. It is a great exercise that can be added to a routine of exercises we like to call “movement snacks”. If you sit often throughout the day, this will move you in the opposite position you are often in, with rounded shoulders, increased thoracic kyphosis, and a forward head. 


  • FEEL: You should feel the shoulders working. More so on the outside and back portion of the shoulders. You should also feel the muscles between the shoulder blades being activated as you perform this exercise. 


  • COMPENSATION: Avoid arching the back and shrugging the shoulder that is lifting up. Keep your shoulders relaxed, and focus on the shoulder blades driving the movement. 


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Deep Neck Flexor Strengthening: Seated Chin Tuck 

Sample Thoracic Outlet Rehab Program Exercise

In a seated position, focus on tucking your chin towards the front of the upper part of your neck. Think about creating a “double chin”. You will feel the muscles in the front of your neck activating. You may feel a stretch in the back of the neck at the base of your skull. Try minimizing excessive neck motion, realize this is a smaller motion focused on moving the skull on the cervical spine. There will be some cervical motion, but not excessive motion. For instance, do not let your entire neck bend forward (chin to chest).


Improving Chest Wall Mobility: Supine Pec Stretch – Foam Roller 

Lay on a foam roller with it going right down your spine and with your neck supported. Your feet should be flat on the ground with your knees bent. Bring your arms up and out at the side with your palms up. Let gravity pull your arms down creating a stretch in your chest. Hold that for the prescribed amount of time. You will feel a deep stretch in your chest muscles. Make sure your neck is supported with this exercise.


Thoracic Spine Foam Rolling

Sample Thoracic Outlet Rehab Program Exercise

  • Place the foam roller perpendicular to your spine. While grabbing onto a stick/pipe, elevate your arms as far back as you can in an attempt to touch the floor. This movement is very similar to a wall angel.


  • Spend a few repetitions on each segment-then move up toward the next. Don’t allow your butt to come off the floor or your ribs from flaring out this is typically due to compensation from your low back!


  • A more aggressive way to perform this exercise is by using an external load of weight as shown here. This will make the stretch more passive and less active. A stiff thoracic spine may contribute to issues up the kinetic chain to the shoulders/neck. 


  • Self-mobilize the thoracic spine for 2 minutes. You can keep your head supported with your hands if you feel like you are straining your neck.


Quadruped Scapula Push-Up


Begin this exercise by positioning yourself on your hands and knees in a quadruped position, shoulders stacked over hands and hips over knees. Perform a chin tuck and maintain that head/neck position the entire time. Then perform a push-up plus by keeping your elbows straight and pushing into the ground – separating your shoulder blades from one another and moving your chest away from the ground. Reverse the motion by letting your shoulder blades come together and your chest drops towards the ground. 

This should feel like a coordination exercise as you are focused on maintaining head and neck position while simultaneously moving your shoulder blades. You may feel a gentle stretch from the bottom of your neck to the base of your skull. You may also feel your neck muscles working to maintain your head position.


Neck Stretching

There are two mobilizations here. One is for your first rib, the second is for the scalene muscles. These may help open up space in between the Costoclavicular or Subcoracoid space.

The brachial plexus (a network of nerves running from your spine down your arms) is running directly over the 1st rib, thus when elevated you can see how pressure is put on the nerves and vessels passing through this area. This is called TOS and symptoms often consist of limited neck & shoulder range of motion. This syndrome may also be associated with pain in this region that can travel all the way down the arm. When performing the mobilization, be careful, there are a lot of tissues around this area (4,5,6).

  • Sit on the back end of the towel and wrap the towel around the top of your shoulder girdle. Bring the other end of the towel down towards the opposite hip. 


  • For the second stretch here, stabilize your scapula by sitting on your hand or holding something like the bottom of the chair shown here. While maintaining a slight chin tuck side bend your head in the other direction. 


  • Perform these for 2×30 seconds each.


Ulnar Nerve Sliders

Often time the ulnar nerve is the culprit of the numbness and tingling going down the arm into the ring and pinky finger. Start in a standing position with your index finger and thumb together with your other three fingers straight, extended, and spread apart. Perform the nerve mobility exercise by turning your palm towards the ceiling with your fingers pointed up, make a circle over your eye on the same side with your index finger and thumb with your palm facing your face, get your elbow up high and out to the side as much as you can. Then while keeping hand position and finger position, reach as far as you can out to the side away from your body with your palm facing away from you. Simultaneously bend your neck and head in the opposite direction of your moving arm to what you can tolerate. Return to starting position and repeat. 

  • This ulnar nerve mobilization may help with these symptoms. Be very gentle with this mobilization, as irritation here can lead to a delayed response in pain. 


  • Perform very slowly for 2×15 repetitions


Closing Thoughts

With all these exercises, proceed with caution. We recommend seeking advice from a professional when dealing with a diagnosis such as Thoracic Outlet Syndrome. This is a difficult syndrome to diagnose and sometimes may seem a bit ambiguous. The evidence is not great around Thoracic outlet syndrome, most studies cited here are level 3,4, and 5 evidence. Despite this, the prognosis is often good with conservative care!


Take Control of Your Neck and Mid Back Health

neck and mid back rehab thoracic outlet syndrome prehab guys

Neck and Mid-back pain truly lets you know how connected the movement system is. It can create discomfort not just in that area but can refer to uncomfortable sensations down the arms, around the ribs, or even wrapping around the head. This can be resolved by improving neural mobility, postural control, and strengthening the unique muscles in this region.



  1. Jones, M. R., Prabhakar, A., Viswanath, O., Urits, I., Green, J. B., Kendrick, J. B., . . . Kaye, A. D. (2019). Thoracic Outlet Syndrome: A Comprehensive Review of Pathophysiology, Diagnosis, and Treatment. Pain and Therapy, 8(1), 5-18. doi:10.1007/s40122-019-0124-2

  2. Sanders, R. J., Hammond, S. L., & Rao, N. M. (2007). Diagnosis Of Thoracic Outlet Syndrome. Journal of Vascular Surgery, 46(3), 601-604.

  3. Lindgren K. Thoracic outlet syndrome. International Musculoskeletal Medicine. March 2010;32(1):17-24. 2011.
  4. Laulan J, Fouquet B, Rodaix C, Jauffret P, Roquelaure Y, Descatha A. Thoracic Outlet Syndrome: Definition, Aetiological Factors, Diagnosis, Management and Occupational Impact. Journal Of Occupational Rehabilitation [serial online]. September 2011;21(3):366-373. Available from: CINAHL Plus with Full Text, Ipswich, MA. 2011.
  5. Andrew K Chang, MD et al.; Thoracic Outlet Syndrome in Emergency Medicine; Medscape. 2014.
  6. Hooper et al. Thoracic outlet syndrome: a controversial clinical condition. Part 2: non-surgical and surgical management. 2010.


About The Author 

Arash Maghsoodi, PT, DPT, CSCS

[P]rehab Co-Founder & Chief Marketing Officer

Arash Maghsoodi received his Doctorate in Physical Therapy from the University of Southern California. For his undergraduate studies, he attended San Diego State University and studied Kinesiology. After sustaining a career-ending ankle sprain while playing collegiate soccer, he realized how disabling and life-altering injuries can be. Arash currently resides in beautiful Santa Monica, California. His clinical experience is primarily in the orthopedic and sports setting. He has treated a wide variety of conditions ranging from the post-operative individual to the professional athlete. Arash is keeping the family legacy of becoming a physical therapist, as his mother is a practicing clinician of 30 years in the Orange County area.







Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.

About the author : Arash Maghsoodi PT, DPT, CSCS


  1. Struan October 14, 2019 at 7:31 am

    Have you guys ever had TOS disappear completely?

    • Michael Lau October 28, 2019 at 12:23 pm

      With patients? Yes. It is very difficult to treat however and complete resolution I have found to be rare

  2. Aaron March 9, 2020 at 12:40 pm

    Have you had any Vascular / Venous TOS clients see positive results from exercise? I have heard from my doctors that exercise only helps with neurogenic TOS and will be of no use to me.

    • Michael Lau April 6, 2020 at 11:32 am

      For the most part this article is addressing neurogenic TOS. If you have vascular TOS, I would make sure you are consulting with a physio in person who can best address your impairments!

  3. Denise L Franz-Wulbrecht March 12, 2020 at 7:28 am

    Have any of your patients had trouble with their lung capacity while inhaling or seemingly shortness of breath due to this syndrome?

  4. Mario May 23, 2020 at 3:30 am

    Thanks for the quick — Great — advice

  5. joscobus June 1, 2020 at 12:07 pm


    TOS is often a result of posture issues. What is wise to check the function of your diaphragm.
    A not well functioning diaphragm (thus bad breathing) leads to overuse of Scalenes.

  6. Dan Bej July 4, 2020 at 3:29 am

    Thank you for posting this. I have a question about the prognosis of this syndrome. I started having symptoms after a car crash where I also broke my clavicle. I have cold sensation, tingling pins and needles feeling in my hand and forearm also my trapezius, neck and shoulder blade muscles are hurting and I diagnosed myself with TOS. Can I go back to my old life? I used to exercise at the gym on a regular basis and ride my bicycle but now I cant do anything anymore. What are my long term expectations with this syndrome?

    • Sherif Elnagger July 22, 2020 at 9:43 am

      Hello! Thank you for reaching out. The prognosis is variable for thoracic outlet syndrome, and is quite interdependent, including age, if it was a traumatic versus nontraumatic injury, previous level of function, overall health, and so forth. Moreover, because thoracic outlet syndrome is not as common as other orthopedic clinical conditions, there is not an abundant amount of research in this area of healthcare specifically related to prognosis. Without a formal evaluation in-person, it would be a disservice to provide you with a set prognosis long-term. However, if you continue to have discomfort and limitations with your daily activities, perhaps seeking further consultation with an orthopedic and/or physical therapist may help move you in the right direction. Hope that you get better quickly! All the best.

  7. Marce Man August 2, 2020 at 6:52 am

    Which program would you recommend I buy? Thinking neck and mid back? I have mild TOS symptoms

    • Sherif Elnagger August 4, 2020 at 8:20 am

      Yes, Neck and Mid back!

    • Sherif Elnaggar August 25, 2020 at 7:16 am

      Yes Neck and Mid back!

  8. Vicki Carpenter August 13, 2020 at 1:21 am

    Looks like it would benefit scoliosis which worsened after hip replace the 3 yrs ago. No pain and workout 2/wk mostly KB’s.

  9. Julie August 29, 2020 at 3:19 am

    Great exercises for TOS, thank you! I used to have toned arms but now to manage TOS have eliminated so much of my workout – overhead lifting, pushups, etc. Do you have any arm toning programme that would help with this and avoid the TOS flare up? I’m female & 50.

  10. Jeremy R September 21, 2020 at 9:25 pm

    When you said consult physio above, who are you referring to specifically? I have venous TOS, with a subclavian vein clot and am looking for some stretching lifting advice.

  11. Lisa Danhi October 15, 2020 at 10:30 pm

    Women with large breasts and cervical spine nerve compression/bone degeneration issues are in a double bind. I appreciate the reminder of some old PT exercises I was taught and some new ones to learn. I find that movement, the right bra, good diet, and a sense of humor helps. Thank you!

  12. James K October 17, 2020 at 7:44 am

    Does this ever go away i been dealing with it for over 5 years and still cant do 10 push ups. This has been a nightmare having this injury

    • arash maghsoodi October 19, 2020 at 1:09 pm

      Yes, symptoms can resolve with prooper rehab. Often times we have found a lack of consistency with exercise are what make TOS such a difficult issue to completely resolve.

  13. Kelly December 8, 2020 at 4:46 pm

    Thank yall so much! I just got a nerve test done and the doctor said this might be the issue. Tried these exercises and holy cow I was stiff.

  14. Dee Harrington January 6, 2021 at 10:53 am

    I’ve been struggling with TOS symptoms for over 2.5 years now,, I am a 27 year old slim female, and have found it very difficult to find the right physical therapists to treat this.. A never ending nightmare.
    Can you recommend any other strengthening exercises for the shoulder? I have tried the external rotator exercise with the band but this irritates the nerve more, I suffer with an elevated 1st rib which cause double crush pinched nerves in the brachial plexus area, down into my arm and elbow then and need to stabilize my shoulder.. Your advise is much appreciated..

  15. Linda Olson January 18, 2021 at 5:51 am

    Do these exercises deal with the cervico-thoracic junction and help take pressure off the Brachial Plexus?

  16. Simon Giuliani February 27, 2021 at 5:41 pm

    In response to DENISE L FRANZ-WULBRECHT post

    “Have any of your patients had trouble with their lung capacity while inhaling or seemingly shortness of breath due to this syndrome?”

    I have personally experienced this sort of thing, My experience is that there is a strong relationship between the secondary breathing muscles eg. Scalene’s and pec minor, and the symptoms of TOS.

    When my symptoms were at their worst, I was often stressed and highly strung, I eventually realised that I was in a very bad pattern of top heavy breathing which involves using these secondary breathing muscles to lift the rib cage and allow air into the lungs. Its not hard to see how this sort of breathing pattern combined with repetitive over head work, and over working the upper body muscles at the gym all worked together to create a fairly intense situation.

    At times I would get crazy pins and needles/numbness purely from anxious breathing, as the chronic tightness of these muscles got so extreme.

    It took me some time to correct these patterns, and Its something that I need to constantly be aware of. That being said I have been able to progress quite well with my strength and fitness despite this issue still hanging around in the background. These days the symptoms are mild, more of an slight annoyance than debilitating as they once were, and I have managed to get myself into the best shape of my life.

    Be encouraged, it can improve dramatically just stick at it.

    • Sherif Elnaggar March 1, 2021 at 7:28 am

      This can be the case in certain situations. Diaphragmatic breathing can be quite helpful as a relaxation technique as well as promoting proper breathing patterns. Super glad to hear that you have been able to progress well with your strength and fitness!! Thank you so much for your personal insight. All the best!

  17. J. Garcia March 28, 2021 at 6:17 am

    These exercises is just what I was looking for. Will definitely try them out. Thanks for sharing.

  18. Clare Meynell April 18, 2021 at 5:26 am

    Hi there, I was diagnosed with TOS 6 months ago. I’m 33 yrs old. I used to do pole dancing and jogging as hobbies and I really want to know. Will these activities make it worse? I feel I am putting on weight as I am not as active now, this is making me feel down and frustrated be I want to excersize. I have been having treatment for 4 months paid by my work but the treatment may have to stop soon and I can’t afford ongoing treatment. Will the TOS get worse if treatment stops? I have been advised not to do exercise apart from walking. I also have nerve pain shooting up and down my legs/feet. Has anyone else experienced this. It’s affecting how far I can go and my pace is alot slower.
    Sorry lots of questions.
    Thank you for your website.

  19. Clare Meynell April 25, 2021 at 11:52 pm

    Thanks you very much, must helpful. :)

    • Sherif Elnaggar April 26, 2021 at 5:26 am

      You are most welcome! Thank you for your support!!

    • Sherif Elnaggar April 26, 2021 at 5:27 am

      You’re most welcome! Thank you for your support!!

  20. Adrian July 1, 2021 at 9:02 pm

    HI there! Thanks alot for all these, I have been doing these for 2 weeks and the pain is still there. My pain is whenever I protract my shoulder and slighlty depressed it, it will feel stuck at the upper traps and it hurts. Not sure why, but my physio told me it is due to TOS. But i have no numbness and tingling. Pls help me Im not sure.

    • Sherif Elnaggar July 6, 2021 at 6:47 am

      Hello! You’re welcome, thank you for viewing this page! Unfortunately we are unable to provide medical advice through this platform as it is illegal. We would suggest following up with your physio in person who can best evaluate you and provide you with the best options for care. Best of luck to you and we wish you a speedy recovery!!

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