Top 5 Thoracic Outlet Syndrome Exercises for Better Posture and Mobility

Thoracic Outlet Syndrome (TOS) can cause discomfort, tingling, or weakness in the neck, shoulders, and arms. If you’re dealing with these symptoms, incorporating targeted exercises into your routine may help improve posture and mobility while reducing tension.

As a physical therapist, I’m passionate about educating individuals on ways to support their health and wellness. Here are five exercises that may be beneficial for managing symptoms associated with TOS—always check with your healthcare provider to ensure these exercises are appropriate for you.

What Is Thoracic Outlet Syndrome?

Thoracic Outlet Syndrome is often associated with compression of nerves or blood vessels in the thoracic outlet, a small space between your collarbone and first rib. Common contributors include poor posture, repetitive activities, or tight muscles in the neck and chest.

1. Pec Minor Stretch

Why It May Help: This stretch opens up the chest, which can alleviate tension in the muscles potentially compressing nerves or blood vessels.

• How to Do It:

  1. Stand in a doorway with your forearms resting on the frame at shoulder height.

  2. Step one foot forward and gently press your chest through the doorway.

  3. Hold the stretch for 20–30 seconds.

  4. Repeat 2–3 times.

2. Scalene Stretch

Why It May Help: This stretch targets tight neck muscles, which are sometimes linked to nerve compression.

• How to Do It:

  1. Sit or stand upright with good posture.

  2. Tilt your head to one side, bringing your ear toward your shoulder.

  3. Use your hand to gently deepen the stretch.

  4. Hold for 20–30 seconds, then switch sides.

  5. Repeat 2–3 times on each side.

3. Wall Angels

Why It May Help: Wall Angels promote shoulder mobility and strengthen the muscles that support good posture.

• How to Do It:

  1. Stand with your back against a wall, feet a few inches away, and lower back slightly arched.

  2. Raise your arms to shoulder height, bending your elbows at 90 degrees.

  3. Slowly raise your arms overhead, keeping them in contact with the wall as much as possible.

  4. Lower back down and repeat for 10–12 reps.

4. First Rib Mobilization with a Towel

Why It May Help: Mobilizing the first rib can reduce tension in the thoracic outlet area.

• How to Do It:

  1. Place a towel around your collarbone area and hold both ends.

  2. Pull the towel downward with one hand while tilting your head away from that side.

  3. Hold for 20–30 seconds and switch sides.

  4. Repeat 2–3 times per side.

5. Thoracic Extension Stretch

Why It May Help: This exercise improves thoracic spine mobility, which can relieve pressure in the upper body.

• How to Do It:

  1. Sit on a chair with a backrest that ends at your mid-back.

  2. Place your hands behind your head and gently lean back over the backrest.

  3. Hold for 5–10 seconds, then return to neutral.

  4. Repeat 8–10 times.

Tips for Success

• Perform these exercises slowly and within a pain-free range.

• Incorporate them into your daily routine to support better posture and mobility.

• If your symptoms persist, consult a qualified healthcare provider for a comprehensive evaluation and tailored recommendations.

Take Charge of Your Wellness

Thoracic Outlet Syndrome can be challenging, but with the right exercises and guidance, you can support your body’s recovery. These exercises are designed to educate and empower you, but it’s essential to consult a professional to determine the best approach for your specific needs.

Have questions or looking for personalized support?
Check out my individualized training program or jump on a quick call, to discuss your goals, questions, or create a plan tailored just for you!

Share this post with someone who might benefit from these tips and start your journey toward better mobility today.

Disclaimer: This blog is for informational purposes only and is not intended to be a substitute for physical therapy, medical advice, diagnosis, or treatment. The content provides general information and instructions on exercises that may help improve strength, mobility, and function in specific areas of the body. It is not a replacement for obtaining a medical diagnosis or personalized advice from a qualified, licensed healthcare provider. Always consult a healthcare professional before starting any new exercise program, especially if you are experiencing persistent symptoms. Not Your Average PT assumes no liability for any actions taken based on the information provided in this blog.