Originally Posted by kyoun1e

Akash,

I've made many posts on what I've done in the past just in case I don't get it all here. Again, I've had two major flare ups over the last five years. One on my left side and another on the right. Both NTOS. I also ever cervical ribs.

This worked for me:

1) Stretching / Tissue Work:

* Pec Minor Tissue: Take a raquet ball and massage pec minor either against a wall or floor. Multiple times per day. Work this HARD. I'd also add in the doorway stretch post tissue work.
* Subclavius: Do the same.

It's my opinion that you have to loosen pec minor before you strengthen. That humeral head has to move back into its correct spot in the socket. Seems like "droopy shoulders" are a common trait of TOSers.

2) Strengthening

Now you need to strengthen your rhomboids, lower-mid traps, and lats to get that humeral head back and down:

* One arm cable rows on impacted side.
* External rotation with bands.
* Prone cobras for lower traps (google it)
* Lat pulldowns or straight arm lat pulldowns.
* "Face Pulls" for upper traps.
* Chin Tucks.

3) Posture

This one is tough. You can basically undo 1) and 2) above if you spend the rest of your day with horrible posture. There is a whole lot you can do here, but I'm going to continue pointing to this program that I think has changed my life:

www.foundationtraining.com

Not only does this help to fix your posture, but it incorporates many of the elements I've mentioned in 1) and 2) above. I'd really encourage everyone to investigate.

Feel free to PM me with any questions.

KY