Phase 2 Exercise Protocol: Range of Motion

What this lesson covers

• Thoracic extension over foam roller — restoring mid-back mobility
• Scalene stretch — careful cervical and scalene mobility
• Doorway pec stretch — single-arm variation for independent side adjustment
• Ulnar nerve glides — gentle neurodynamic mobilization (Option A and Option B)

Equipment needed

• Foam roller
• Doorway or corner with space for both forearms on the wall

The clinical reasoning — brief

Each of these five exercises addresses a specific mechanical contributor to TOS. Thoracic extension counters the kyphosis that drives scapular anterior tilt. The pec stretches restore length to the structures narrowing the costoclavicular space. The scalene stretch reduces resting tone at the interscalene triangle. Ulnar nerve glides restore the nerve's mechanical mobility through the outlet.

The order in the PDF is intentional. Follow it.

How to use this lesson

Watch the full video before attempting the exercises. Each movement has a specific cue that changes how effective it is — and a common error that makes it counterproductive. Know both before you start.

Use the PDF guide for your daily sessions after you've watched the video. It has cues, sets, and reps in a format you can take with you.

Sets, reps, and duration

Thoracic extension: 60–90 seconds across the mid-back. Arms crossed on chest throughout.

Scalene stretch: 2–3 sets per side, 20–30 seconds. Less is more here, especially early.

Doorway pec stretch: 2–3 sets per side, 20–30 seconds.

Ulnar nerve glides: 10–15 reps per side. Start with Option B if Option A is provocative.

Symptom guidance

A mild stretch sensation is the target. Reproducing your TOS symptoms — significant numbness, tingling that radiates, or lasting pain — is not the goal. If any exercise consistently produces those responses, reduce the range and note which exercise it is. That information is useful in your Phase 2 check-in.

Up next:

Lesson 4 — Early activation protocol. This is where Phase 2 goes beyond what most TOS programs include. No equipment needed.