Yes, I have the crunching sound. I also have a winged scapula with weak surrounding muscles, so that fits with what hellothere mentioned. Are you in any type of physical therapy program, SD38?

I am starting a neuromuscular retraining program. The aim is the strengthen then lower scapula stabilizers (lower traps, sub scap, serratus anterior) while switching of the upper over active stabilizers ( upper traps, levator scap, rhomboid minor and major)

When the upper stabilizers get over developed they over power the lower ones causing the scapula to gradually float upwards, or off to the side into the arm pit. Also tight muscles in the anterior contribute to this.

Unfortunately you cant strengthen theses areas with out the supervision of a qualified PT, i mean you can try but i can gaurentee you are just going to use those over active muscles upper muscles as you have been for years.

Every single physio / specialist i have spoken to has said that in my case that my TOS can be completely resolved if i can correct these muscle imbalances, they said there is nothing there that suggest it cant be done.

I jus wonder how long it will take for my C spine to get its natural curve back

I forget if you've posted what area you're in. You mind me asking where the retraining is given?

Im in australia.

No PT but I shall discuss this with my surgeon/consultant when I see him next week. I definitely need some help with relaxing and stretching/strengthening this area. I need to learn properly the DO's and DON'T re correct exercises etc.
Thanks for your input.

I have this all the time as well. Before my TOS first started, I went to a doctor because my right shoulder was cracking and popping. 4 months later is when TOS really took off. Anyway yes muscle imbalances are a big problem for me. I have currently been working with PT and going to a massage therapist, who also does active isolation stretching with me. The improvements have been slow, but there have been significant improvements the last few months. I can tell you that I stay on top of all my therapy and stretching at home as well. I currently do not work, so it has been easy for me to set a routine. I also don't push myself trying to be macho. Baby steps, baby steps, baby steps. I can not say it enough. I use to workout all the time being in law enforcement, and now using 1 and 2 pound weights has been a hit to the ego, but it is what is needed. We had a saying in SWAT to check your ego at the door, because we had to always criticize when guy messed up in training or on call outs. You had to have thick skin to improve your skills. Well today I use that same saying when doing my therapy. I can tell you that some exercises, I started with no weight and I am only up to a pound or two doing more reps. So if your going to do it right, you don't want to overdo it.

How do you deal with the winged scapula? Does yours give you pain? I find the pain around my scapula is almost worse than all my other TOS pain put together at times! It's very new to me and I haven't even found a position I can sleep in yet. Driving is 100% out of the question because it pushes into the seat back and hurts.