Thoracic Outlet Syndrome happens when nerves or blood vessels are compressed between your collarbone and first rib thanks to tight muscles and fascia. This area, called the thoracic outlet, is surrounded by muscles like the scalene group, subclavius, and pectoralis minor.

One of the most common treatments for TOS is going to be stretching. I used to be a believer in stretching until I realized my results weren't going anywhere. Do you want to know why?

​It's because even though I need to stretch out the shortened muscles like the pec minor, without releasing the tight fascia or muscles first, my efforts are futile. This is basically like trying to straighten a knotted rope. No matter how much force you apply, you're not addressing the root problem.

raditional physical therapy often emphasizes strengthening weak muscles, which is necessary but ineffective if tight muscles are left unaddressed. The reason why has to do with what's called Reciprocal Inhibition.

Reciprocal inhibition is a neuromuscular principle where when one muscle contracts, its opposing muscle automatically relaxes. This is important in the context of TOS treatment because if tight muscles aren't properly released first, they can inhibit the strengthening of their opposing muscles. This explains why focusing on strength training alone often doesn't solve the problem — the tight muscles are essentially preventing their antagonists from properly activating and gaining strength.

In other words, if you try to strengthen weak muscles while their opposing muscles are still tight and overactive, you won't get optimal results.

And to help you remember this and do it right, I created what's called the 3R System.

I Had To Learn This Through Experience

Before I became a massage therapist, corrective exercise specialist, or any kind of "expert," I was just a soldier battling brutal back and hip pain. Years of rucking 80 to 100 pounds, jumping out of planes, and tactical training took a toll on my body. By the time I left the Army in 2015, I was in constant pain.

I tried everything the VA offered including chiropractic, acupuncture, physical therapy, and injections but nothing stuck. One doctor even suggested surgery. That's when I took matters into my own hands.

Using my GI Bill, I enrolled in all of NASM's programs like Personal Training, Sports Performance, Nutrition, Yoga, and what led me on a path to massage therapy, the Corrective Exercise Specialist program. NASM taught a foundational four-step process: Inhibit, Lengthen, Activate, Integrate.

1. Inhibit - Release trigger points and fascia restrictions
2. Lengthen - Stretch shortened tissues
3. Activate - Fire up the weaker muscles with isolated exercises
4. Integrate - Do full body exercises that incorporate those muscles

It was helpful, but I sensed something was missing, especially in the inhibition phase which performed very basic foam rolling techniques for 30 seconds. (Can't expect good results from that.)

Fascinated by the power of muscle release, I dove even deeper. I enrolled in massage school and invested over 750 hours and tens of thousands of dollars studying trigger point therapy, posture correction, and movement therapy.

​There, I developed a better system for getting rid of TOS and other pain, like my own. This system would become the 3R System: **Release → Restore → Retrain** and below you can learn about it and how to apply it to your thoracic outlet syndrome.