I put them pretty much anywhere that feels tight or painful. Neck, shoulders, thoracic outlet, chest, ribcage, arms, legs. They seem to work well anywhere I can make them stick. I really don't have any pain-free days, but it's better than it used to be, and my range of motion has improved a lot in the areas I've been using them on.

Hi everyone, I just started my own youtube channel. I've been keeping this thread going for several years now, and I figured it might be easier to start making some videos, than to try and explain some of the things I do. A picture is worth 1000 words. The link is below.

I've been working on my squatting daily and it's getting a little bit better all the time. I've been doing a lot of myofascial release for the legs to help things along. A full flat-footed squad is my next goal and I'm getting a little bit closer all the time. Plenty of new videos on my youtube channel, if anyone is interested. Better lower body mobility, seems to be helping out my thoracic outlet symptoms, as well. Everything is connected.

I'm at the 42 month mark now, so 3 1/2 years. It doesn't seem like that long, though. It seems like I was just making a new years post a few weeks ago, but the year is almost gone.

Mobility exercises, self-myofascial release, and vacuum cupping, are the three things that have helped me the most. I consider movement the most important, and the myofascial release, and cupping, just help things along.

When I started this 3 1/2 years ago, I was close to bedridden a lot of the time. That's how much pain I was in. It's crazy that I've made this much progress after so many years. I still have a lot of work to do though. Keep fighting and learning everyone.

I've been working on improving my movement, and mobility, for 3 1/2 years now, and I'm still not doing any strengthening exercises. I don't do anything that is repetitive or compressive. I think that trying to strengthen things when you're in pain, is a big mistake that people make. I know I've made that mistake myself, in the past.

In my experience over the last 3 1/2 years, better movement, and less pain, seem to go hand in hand. As my mobility increases, my pain levels have decreased. I'm not pain-free yet, and may never be, but I'm feeling a little bit better all the time. It's a very slow, gradual process. I'm 51 years old, and have been in pain since I was 18, so reversing this takes years, not days or months. Also, when I first started this, my pain levels got a lot worse, before they started getting better. The first year, or so, was pretty rough.

Is this thread still about "Scott Sonnon's Intu-flow" program? The use of it seems to imply that you're on that program, but your most recent posts don't mention it. Is this how you're treating TOS?

Yep. I mention mobility exercises in my last two posts, that's what I'm talking about. Working towards a full flat-footed squat is also part of the Intu-Flow program. Total body mobility is the goal. Vacuum cupping and self-myofascial release just help things along.

Now that I can finally squat without pain, after many years, a full flat-footed squat is my next goal. I've been working on it daily, and it's not an easy thing to achieve at my age.(51) I mentioned on my last post, that it's one of the exercises on the Intu-flow program. I've noticed that the more I squat, the better my entire body seems to feel. Deep squatting really stretches things out. Not just the lower body, but the entire spine, and thoracic outlet area, as well. It may turn out, that deep sqatting will be one of the top things I do for TOS. We'll see what happens.

I've been working on my mobility for 43 months now and still making progress. Slow and steady wins the race. I've been very consistent and work on it every single day. Joint mobility exercises, self-myofascial release, and vacuum cupping, have been what's helped me the most.

I just realized I started this thread 2 1/2 years ago. I guess I'm turning into a blabbermouth. LOL I'm still making slow progress though. Lasting improvements take forever.