Thanks for the advice. I've been getting the hockey ball involved for the past few months and gave up a couple of weeks ago as I was dubious about progress. I got it back out again today and will be for the foreseeable. Have you made progress with yours? Mine seems to be getting worse each day,

I have.

I keep getting out of trouble with pec minor massage.

I just need to stay out of trouble. That seems to be the problem.

I hope you recover and fast!

I've undergone all these same physio for years now and it's gotten a lot worse over the past 3 months. There's a trapped nerve in there somewhere, the ulnar I reckon as my cheek and ear is numb.

What does your rehab programme look like?

What's your advice on my opposite site subsiding?

I keep getting into and out of trouble with the following:

Stretching/Tissue:

* Pec minor
* Subclavius
* Scalenes

Resistance Training:

* Cable rows
* Rear delt work
* Prone cobras
* Lat Pulldowns
* Face pulls
* Scapular wall slides

All of the above works the mid to low traps, rhomboids, and lats. This helps pull the shoulders back and down which can further stretch out the thoracic area.

Most recenty, I've started Foundation Training. This focuses on strengthening the core which is defined as low back, glutes, and hamstrings, but it really helps to decompress the entire spine and promotes good posture.

So far so good, but I have a feeling that the presence of cervical ribs and my stubborness in the gym will keep getting me in trouble here and there.

KY

Will you continue with these exercises and stretches?

I'm following a similar programme and have been for over two years with no affect. I'm adamant the nerve that fires the lower trap is compressed as my left side is beginning to anterior title now.

I also have numbness is the cheek and my hand swells is certain positions. Would you recommend an MRI?

I will continue with this.

If you haven't had any diagnostic tests to confirm TOS I'd do so. I'd find the nearest specialist. Usually a vascular surgeon.

Any updates ?

I am struggling with a lot of you symptoms. Winged scapula and weak lower trapezius.

I have tried every strengthening technique there is .

I am starting to think it is due to apical breathing and anxiety. The thing is, apical breathing contributes to anxiety because lack of oxygen.

My levator scapulae is really tight. I have been doing active release with a lacrosse ball.

I also have a "flat" thoracic spine which may be contributing to symptoms.

Is the winged scapula possibly due to nerve compression? Have you seen an orthopedic shoulder specialist? Maybe he/she can tell you exactly which muscle is not functioning properly and look into the nerve that supplies it (i.e. if it's the serratus anterior muslce, then maybe there's compression to the long thoracic nerve). Unfortunately, it seems that the human body likes to compensate and then we have to deal with a domino effect. Please keep us updated. All the best.