Welcome to the Program


Welcome to "Your Guide to Thoracic Outlet Syndrome" Home Program

For the past 9 years, I have worked diligently to combine my knowledge as a Doctor of Physical Therapy with my personal experiences as a venous Thoracic Outlet Syndrome (TOS) patient. This home program incorporates all of that knowledge! It includes the best scientific evidence available regarding TOS management plus my own anecdotal information regarding the TOS patient journey.

While going through the program, I encourage you to take notes and do further research on questions that arise. When performing the different exercises and movements in the program, always listen to your body. I believe we all know what is best for our bodies so please use discretion and STOP if symptoms arise.

-Dr. Jim Heafner PT, DPT, OCS

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How to Complete Each Phase

It is The Pain Free Project's recommendation to follow each section in a step by step fashion throughout each phase. It is our hope that the exercise videos will calm down your symptoms and consistently get easier over time. Each day, continue to perform the exercise videos from that phase. Follow each phase for 1 week prior to progressing to the next phase. This timeframe hopefully gives you ample opportunity to improve your symptoms, get stronger, and learn about preventing future injuries!

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Exercising with TOS

First and foremost, listen to your medical professionals prior to performing the exercises or following the advice in this program. People with the different forms of TOS (neurogenic, vascular, and arterial) have different precautions and contraindications to exercise. While the exercises and movements may not be accessible to you TODAY, I hope you will find them valuable in the future.

Second, throughout each phase of the program, I progress the exercises and other movement videos. I encourage you to go at your own pace. Each person's pain and TOS journey is unique. When in doubt, take a deep breath and listen to the dialogue between your body and brain!