I got this.

1) Get the Weisberg book and do the stretch set in there once in the morning and once in the evening:
http://www.amazon.com/Minutes-Pain-F...dp/B000FCK4VS/

2) After you feel some improvements to your body (could be a few days to a few weeks), start walking again. But use a little timer (watch, smart phone, kitchen timer, whatever) and set it to something low like 4 mins. When it beeps, turn back. That's an 8 min walk.

Every couple of days, bump it up by 1 min (for a total of two). You will build up to 30.

You may want to do the Weisberg stretches before and/or after your walk. They are only 3 mins.

Watch out for traction on the arm and shoulder girdle. If you pick up the pace as your fitness increases, this can be a real danger to your TOS. Your two main options are a) keep the arms bent or b) support the arms such as putting them in pockets or even propping loose fists on top of jean pockets.

If you still have back problems there are other books, stretches and exercises that you can do. I also like inversion therapy.

But start with the above and see how you do.

I'm not going to continue with these exercises anymore, they are making me worse.

Refresh my memory..I read so many posts..

How long ago did your TOS symptoms start up?
And what may have set it off?

If it was fairly recent then sometimes you need some down time to let things calm down a bit before working to fixing it..

That is interesting, because the chiro I am going to told me to NOT do any stretches

They started 3 months ago but I've only been doing the exercises for about a week.

Mine was very RSI related at first - my hands & arms were most affected early on. Then the neck & shoulders joined the game..

I did have extreme down time at first - like sitting around with ice & heat alternating (20 min off and on) on my arms and mostly heat on my neck/shoulders.

I didn't really have high pain with mine though, more of a strong constant discomfort/ ache ( up to a 6 at times) and trouble sleeping when elbows were at the hyper sensitive stage. The sharp quick twinges in the back of my hands were higher pain , but they were very fast and then done..so not really an issue other than at that moment.


Did you read much on Sharon Butlers site about stretching to just the very hint of a sensation and don't push beyond that.
Sometimes we get in a hurry and trigger problems , just because we think if a little might help them more will help faster... TOS doesn't work that way..

Slow easy baby steps, it will get you there in better shape than pushing thru and having to back off and start again..

[QUOTE=Jo*mar;1039788]Mine was very RSI related at first - my hands & arms were most affected early on. Then the neck & shoulders joined the game..

Yes, mine started the same way, right hand and arm first, then left....neck and shoulders only about a month ago. I tried some of the trigger point therapy and flared myself up really bad. This is flaring me too. I thought doing something is better than down time but it looks like it doesn't work that way.