Download a printable pdf file of this self-care technique here:
Indications:
This stretch is helpful if you have symptoms of Thoracic Outlet Syndrome, which includes pain, tingling, or numbness into your arms.
Caution:
The stretch should be discontinued if it causes symptoms of pain, tingling, or numbness, or any dizziness, nausea, or changes in vision.
Technique:
The stretch can be done in the shower while you have warm water coming down on your neck and shoulder.
To stretch the scalenes on the right side use your left hand to pull your right wrist toward the floor so that it pulls your right shoulder down.
Bring your left ear toward your left shoulder, then rotate your head so that your nose points toward the floor and hold for up to 30 seconds.
Keep your left ear toward the left shoulder and rotate your head so that your nose points straight ahead and hold for up to 30 seconds.
Keep your left ear toward the left shoulder and rotate your head so that your nose points toward the ceiling and hold for up to 30 seconds.
Repeat this for the left side, pulling your left arm down behind your back and tipping your head toward your right shoulder.