Recumbent Stationary Cycle

This appears to be a very good option. By very good I mean that:

1. I experience no flare in symptoms during or after
2. I can exercise for extended periods of time
3. I can watch TV, listen to music or even read whilst exercising
4. The riding position on a recumbent is (arguably) superior to that on an upright even disregarding my specific TOS-driven needs

Downsides are:

1. I don't own such a bike currently, so permanent and convenient access will require expenditure
2. The maximum intensity (heart rate) is significantly lower than alternatives such as running or climbing

The problem I had to solve was that most recumbent stationary bikes have a back rest that does not extend up past the thoracic spine, whereas I need support up to the cervical spine or a headrest. The solution I found was the addition of a tall back support intended for use in a car seat. You can see this illustrated in the pictures below. I won't mention the supplier of the support in this post as I don't wish to appear to be marketing, but if anyone wants to know, please ask.

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As an aside, I wear home-made elbow splints every night. I constructed them from a fleece blanket and duct tape and they limit elbow flexion without preventing me from using my arms if I must. Since using them, I no longer wake during the night due to 4th and 5th digit numbness, which was previously occurring up to 6 times per night.

Okay for the Yoga, here is the list I've tried. The ones I have found most useful and would recommend to another beginner are emboldened in green text. I'm not saying the others are bad, but they have been of less use to me.

Basic Yoga Workout for Dummies = simple asanas that are very well explained and demonstrateed
Beyond Basic Yoga for Dummies = good next step after the above, presents a sun-salutation sequence
Yoga for a Healthy Neck = equally well presented as the above and focused on neck. Also contains some general healthy neck tips e.g. for seating
Yoga for Inflexible People = not a sequence, but a library of short videos for a range of about 50 asanas. Good once you have an idea what you want to do but need to brush up on how

Kundalini AM PM Yoga
Power Yoga Total Body
Yoga Earth Water Fire

Concoulor, thanks for posting.

I shall follow up via PM or email. I would value your advice regarding yoga practice to the extent you are willing and have time to share it.

Oh yes...I forgot that I made elbow pads with kitchen towels at first...held it on with big diaper sized pins & some left over elastic bandage wrap from my previous minor knee surgery. Quite a sight, for awhile.

recumbent bike. Hot tub range of motion when someone will maintain and clean it for me. A little pricey to heat but the best medicine for me.

When I can afford the gas I go to local rehab that has heated pool. $25 a months to use the facility. The 99* water is great. Just hanging on noodles loosens things up, but I need to do range of motions and any bike first because too tired from the heat. Great when I top it off with a deep massage.

Just wish I had $$ to keep up with it. my lumbar is shot now,

What make/model recumbent do you use DiMarie?

I am considering acquiring a recumbent, but there are just two I've identified that *might* have a sufficient backrest, by which I mean their backrests extend up to the neck or head.

Both are high-end commercial machines rather than home machines, so discouragingly pricey.

1. The Star Track 8730



2. Technogym Excite 700



Since my experiment with adding a tall back support to a machine which didn't already have it, I may be able to widen the search of course. Still, I'd like to hear about your experience, and perhaps you do not have the same specific issue to overcome (within 60 minutes of having my neck/head unsupported, pain commences and builds)

I've got it! I should make a video: Yoga for TOS... Anyone a movie producer out there? Want to fund production costs?

Perhaps I can vimoe something. I really like Hot aka Bikram Yoga for TOS, but this is guided and you have to find a "nice" (read not strict instructor). But, quality is very important.

Another way to help reduce numbness/tingling is gently wrap a rubberband around the knuckles of the hand, including the thumb (so fingersprints are touching each other, like holding a golfball in the palm of hand) . If it's not too tight you can sleep this way. it opens up the tunnels, allowing room of the nerves to "cool-down". But during the day, do this and then try to open and close the fingers - which strenghtens the muscles.

I have a fairly large c7-rib, but I don't seem to suffer as bad as it sounds many others seem to... I have had my TOS symptoms since college, when rowing really exasperated the issue. I was finally diagonosed many years later, but concurrently started with yoga (on my own accord) - so I have no idea if my conditions just has never progressed to any degree naturally or if the yoga has prevented progress. But, I do know I am a full 1/2" taller NOW (at age 40) then I was then. Can't help but think that having a longer spine is helping the issue.

Monday I go in for a consult with TOS specialist (5 years after consulting with a chop-doc) - should be interesting...

Just thought i'd revive this thread in case it helps anyone searching for exercising and TOS.

I have functional TOS (rounded,internally rotated shoulders,muscle imbalances) so don't know how good this would be for those with anatomical anomalies.

I have an upright bike at home but was worried about the continuous leaning forwards and also possible irritation of my ulnar nerve on the handle bars.I therefore take an EZ curl bar(available for a few dollars)like this one and place it on the seat behind my bum.I then grab the diagonal part of the bar so the arms are externally rotated.This puts the shoulders back,opens the TO and also gives a stretch on the pec muscles. Works for me

Another thing that really helps me is using special anti-vibration gloves when in the gym. They are sold for cyclists and have loads of special gel padding - for me, I go for the ones that protect the ulnar nerve more and not too expensive.

I use them on cross trainer and when cycling, both in gym and outside. Make a huge difference for me so might be worth a try. I used to love swimming but my physio reckons that one of things that flares my symptoms so I need to just do a small amount now and change the way I do front crawl.

Hope this helps - really interesting to share others experiences as we try to stay as fit as we can despite all our TOS symptoms

I've an EZ Curl bar in my home gym, which I've not gotten much use out of since I began suffering from TOS. I would never have thought of using it this way, but I plan to try this myself now. My condition appears to be improving but bending and then placing load on my arms with elbows bent remains something to avoid.

Both physio's I've had have encouraged me to swim, which I've found odd. I have experimented however, and found that I can perform breast stroke and . . . . I can also lie on my back and do what I can only describe as breast stroke whilst lying on my back, with my arms performing the stroke action beginning with arms at 90 degrees to the body and ending against the obliques. Crawl and Backstroke are out, Freestyle I'm incapable of anyway

i've just done a couple of pilates classes. it's in the day so there are plenty of us with physical limitations and it's not competitive. the teacher is lovely and shows me adaptations. if i think they won't work for me i do it the way i don't think will aggravate things too much. just good to get the core strength up a bit. otherwise, walking the dogs is brilliant and aerobic. support arms in coat pockets as and when and i can do a bit of trigger point massage at the same time. and the lovely landscape takes my mind off the pain a little. i did try a spin class and it was ace, but i had a big flare the next day in the upper back and shoulders. like one of the other posters i often only get a reaction many hours after the activity, so can't tell at the time.