3 effective thoracic outlet syndrome exercises to try at home

If you've been living with persistent neck, shoulder or arm pain, you may have discovered you’re experiencing thoracic outlet syndrome (TOS). Fortunately, the right thoracic outlet syndrome exercises can help ease your symptoms and restore your quality of life.

To help separate fact from fiction, it’s important to understand what TOS is and how these exercises and treatments can help you in your day-to-day life.

Let’s take a deeper look.

First, what is TOS?

TOS happens when the nerves or blood vessels between your collarbone and first rib become compressed. This tight space—called the thoracic outlet—is like a narrow tunnel that important structures pass through.

When muscles, your posture or injuries cause narrowing, that pressure can lead to pain, tingling, or numbness in your neck, shoulder, arm or hand.

Common symptoms of thoracic outlet syndrome include:

• Numbness or tingling in the fingers
• Neck and shoulder pain
• A weak grip
• Swelling or discoloration in the arm

The symptoms often worsen when you raise your arms or carry heavy objects. Some people feel like their arm "falls asleep" more often than it should.

Neurogenic thoracic outlet syndrome is the most common type and involves the compression of the brachial plexus nerves. Symptoms include neck or shoulder pain, arm numbness, tingling in fingers, muscle weakness and hand clumsiness. It can be treated largely with conservative options, including rest and specific exercises, and if it does require surgery, it can often be done with soft tissue or nerve decompression techniques.

The best thoracic outlet syndrome exercises

Can thoracic outlet syndrome be cured with exercise alone? In some mild cases, yes. But for most people, exercise is just one part of a comprehensive plan.

The good news? Regular, targeted movement can make a significant difference.

When it comes to thoracic outlet syndrome exercises, it’s all about opening up space in the thoracic outlet. The right exercises primarily focus on posture and mobility, such as:

• Stretching tight chest muscles (like the pectorals)
• Strengthening your upper back and shoulder stabilizers
• Improving neck mobility

1. Corner or doorway stretches

This stretch opens the chest and shoulders, helping relieve pressure on the nerves and blood vessels compressed in thoracic outlet syndrome.

Here are the steps:

1. Stand in a corner or doorway with your arms at shoulder height and elbows bent to 90 degrees.
2. Place your forearms against the walls or doorframe.
3. Step one foot forward gently until you feel a stretch in your chest.
4. Hold for 20–30 seconds, then release. Repeat 2–3 times.

2. Scapular retractions

This exercise strengthens the muscles that support good posture, which helps reduce nerve compression in the shoulder and neck area.

Here are the steps:

1. Sit or stand tall with arms by your sides.
2. Squeeze your shoulder blades together, like you’re trying to pinch a pencil between them.
3. Hold for 5 seconds, then release.
4. Repeat 10–15 times, 1–2 sets per day.

3. Neck side stretches

These stretches target tight neck muscles that can contribute to compression around the thoracic outlet, improving mobility and reducing tension.

Here are the steps:

1. Sit or stand with your back straight.
2. Gently tilt your head to one side, bringing your ear toward your shoulder.
3. Use your hand to apply light pressure for a deeper stretch (optional).
4. Hold for 20–30 seconds per side. Repeat 2–3 times.

Exercising safely with TOS

So, how often should you do thoracic outlet syndrome exercises? Start with daily, low-intensity routines, especially in the early stages. Think of it more like brushing your teeth than training for a marathon. It might take a few weeks—or even months—to notice significant improvement. The goal is gradual, lasting relief, not overnight fixes.

Although not required, some people benefit from tools like:

• Foam rollers for posture correction
• Resistance bands for gentle strengthening
• Ergonomic pillows or desk setups to reduce strain

It’s easy to fall into the trap of checking off exercises like a to-do list. But if you focus on improving posture and movement quality—really tuning into how your body feels—you’ll get much better results.

Thoracic outlet syndrome exercises to avoid

Not all exercises are safe for TOS. Overhead movements, heavy lifting or aggressive stretching can worsen symptoms by putting more pressure on the nerves and blood vessels.

If you feel increased tingling, numbness or pain during or after a movement, it’s a red flag. More isn’t always better.

In contrast, a good exercise for TOS should feel like a mild stretch or light activation—not a sharp pain or burning sensation. If symptoms flare up during an exercise, stop immediately and consult a healthcare provider.

Thoracic outlet syndrome treatments

Over time, the right thoracic outlet syndrome exercises can provide some relief but if your pain persists, it might be time to consider treatment. Thoracic outlet syndrome treatments typically include physical therapy, medication and lifestyle modifications. Here are the typical options:

• Physical therapy to strengthen and stretch shoulder and neck muscles
• Medications such as anti-inflammatory drugs, muscle relaxants or pain relievers
• Injections, including local anesthetic, steroid, or cosmetic injections to reduce pain and spasms
• Lifestyle changes such as adjusting posture and avoiding certain activities

If these measures don't provide relief, surgery might be recommended, especially for venous or arterial TOS. 

Final takeaway: Living with TOS

Thoracic outlet syndrome might sound intimidating, but there’s good news. The right approach to thoracic outlet syndrome exercises—guided by patience and smart movement—can help reduce pain, restore function and get you back to doing what you love.

Always consult a healthcare provider before starting a new exercise program, especially for a condition like TOS. But don’t underestimate the power of movement. Your body wants to heal—and the right exercises can help it do just that.

If you are experiencing pain and are wondering what type of care to seek, take this shoulder quiz to get you on the path to relief.

For ongoing virtual care, consider our specialized Muscle and Joint Care program designed to support long-term joint health. If you prefer an in-person experience, find a specialist near you.