If pits get puffy & tender that's the lymph system clogged up..
self care vids on youtube for that..

Also try the opposite postures - putting arms back behind your body and holding them many times a day.. ( not to point of pain or if it causes pain...) this helps to offset the forward use aspects..

TOS wise I'm doing pretty good, but getting older brings up past injuries & ache & pains.. some chronic myofascial pain stuff..