Exercises for TOS
1. Stretching side bending
Lift one arm and bring it up and across your head.
Sit straight and place the palm of your hand on your head.
Use your hand to pull your head gently down towards your shoulder until a stretch is felt on the opposite side of the neck.
Maintain the position.
Do not turn your head or tilt it forward or backwards while you perform this stretch.
2. Neck 3-in-1 stretch
Sit tall with your shoulders down and back.
Tuck your chin slightly to align your head with your spine.
First, bend your head to the side as to bring your ear on your shoulder. Apply a slight pull downward with your hand and hold for a few moments.
Next, rotate toward the opposite side while lifting the chin slightly. Hold for a few moments.
Finally, stick your tongue to the roof of your mouth and pull your head back. Hold this final position for a few moment.
3. Neck side bending stretch 1
Lie on your back without a pillow under your head.
Lift one arm and bring one hand on your head.
Use your hand to pull your head gently down towards your shoulder, until you feel a stretch on the side of the neck.
Maintain the position and relax.
Do not turn your head or tilt it forward or backward while you perform this stretch.
4. Iso. cervical lateral flexion
Place your palm on the side of your face.
Attempt to bring your ear down to your shoulder but resist any actual movement with your hand.
Repeat on the other side.
5. Iso. cervical lateral flexion
Lie on your back.
Place the palms of your hands against the sides of your face.
Attempt to bring your ear down to your shoulder on one side, and then on the other, while resisting any actual movement with your hands.
Do not turn your head. You should be looking straight ahead of you when you attempt to bring your ear down to your shoulder.
6. Pectoral stretch
Place your palm on the wall with your arm outstretched horizontally at 90 degrees with respect to the body.
Keeping your palm on the wall, twist the torso away from the direction of the hand, that is, placed on the wall until a stretch is felt in the pectoral muscle.
Hold the position for the recommended time and breathe normally.
7. 3D chest stretch
Stand in a doorway and place a foot in front of the other with your arms on each side against the wall.
Move forward to feel a stretch in your chest.
From this position, perform an anterior-posterior movement, side to side movement, and a circular movement to accentuate the stretch.
8. Wall pectoralis stretch
Stand in a wall corner and place one arm on each wall, facing the corner.
With your elbows bent to 90 degrees, move forward into the corner of the wall until you feel a comfortable stretch in the pectorals.
Hold the stretch for the recommended time.
9. Median nerve flossing
Stand with the involved arm abducted to 90 degrees-palm facing forwards and fingers straight.
Move your opposite ear towards the opposite shoulder (side bend the head) whilst flexing the wrist forwards with the fingers straight.
Then, take your ear towards the same-side shoulder, whilst moving the wrist into extension with the fingers straight.
Alternate between these two positions.
10. Median n. mob. fingers & head
Stand beside a wall with your palm flat on the wall and your fingers pointing straight up keeping your elbow bent.
Side bend your head (ear towards opposite shoulder) and straighten your elbow slowly until a gentle stretching sensation is felt.
Return to the initial position and repeat.
11. Upper extremity neural mobilization
Place your hand on a wall with your fingers pointing down.
Keep your shoulder low and arm as straight as possible.
From this position, rotate your neck slowly left and right.