Looking for Tinnitus exercises? Various exercises that you can do for your head, neck and jaw can help you get relief from Tinnitus symptoms. There are also mental and breathing exercises that have the ability to reduce your stress and anxiety levels. Reduction of stress can in turn alleviate Tinnitus symptoms to a great extent. So, without further ado, let’s look at the relief exercises you can do for Tinnitus.
Yoga for Tinnitus can also be quite beneficial in relieving Tinnitus symptoms. Here’s a study that explains the benefits Yoga can provide to Tinnitus patients.
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Tinnitus Exercises – For the Ears, Neck, Jaw, Breath and your Mind
We would recommend that you try to perform all of the below mentioned exercises. Results vary from person to person. But, you will definitely find at least one or two exercises that will make you feel better about your Tinnitus. Once you identify that exercise, practice it regularly. Continuing to do the other exercises won’t hurt either, as they offer a host of other benefits. If you are stressed for time, try out these exercises on a rotation basis, doing a few everyday. But, if your Tinnitus increases with exercise, stop the exercise immediately, whichever it may be.
Exercise for the ear
This is a simple exercise where you grab your ear lobe with your thumb and forefinger, with your palm facing your face. The idea here is to quickly pull on your ear lobe 5 to 10 times. Pull out and up. Switch to the other ear if Tinnitus affects both your ears.
It is not uncommon for you to feel a fullness or even hear a popping in your ear. But, after you have done 5 to 10 reps over 3 to 5 sets, the ringing in your ear should subside. If it doesn’t, move on to the next set of exercises below. Here’s a video where it is demonstrated.
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Exercises for the neck
Sometimes, a stiff neck and shoulders can cause your Tinnitus to get worse. In such a case, the following neck exercises can provide great relief, even if they can’t actually stop the ringing in your ears.
For all of the neck exercises below, you must sit in a relaxed position. Breathe normally and never hold your breath in any posture. And, perform the actions slowly and deliberately, taking time to do them.
Neck extension (Up and down)
Slowly lift your chin to look up. Go as far up as you can to stretch out your neck. You will feel a stretch both at the base of your neck and in your throat. Hold the peak position for 5 to 10 seconds. Slowly return to neutral. Repeat 3 to 5 times.
Neck flexion (Down and up)
Bring your chin down to rest on your chest. The entire back of your neck will stretch. Hold the chin to chest position for 5 to 10 seconds. Slowly return to neutral. Repeat 3 to 5 times.
Lateral neck flexion (Tilting)
Tilt your neck as if you are bringing your ear to your shoulder. Go as close to your shoulder as you can and hold for 5-10 seconds. Return to neutral. Switch to the other side. Perform 5 reps for each side. If one side is tight, go as far as your body will allow. Do not force it to a point where its painful. The tightness will loosen up as you perform more reps and sets.
Neck rotation (Turning)
With everyone having posture problems these days, this will probably be the hardest neck exercise to do in this list. All you have to do is simply turn left as much as you can, to then hold the position for 5 or 10 seconds. Then, slowly return to neutral. Repeat for the right side. Again, don’t turn beyond a point where it is painful.
Exercises for the Jaw
Jaw problems can cause or aggravate Tinnitus. Your temporomandibular joint (jaw) is connected to your ear. Misalignment, clenching or even tightness of the jaw can make Tinnitus pretty bad. The following exercises will help you release your jaw and allow it to fall back to a natural position.
Lower Lip lift
With your mouth closed, push out your lower jaw as much as you can. That is, bring your lower teeth in front of your upper teeth. Then, use your lower jaw to lift your lower lip. Maintain the lifted position for 10 to 15 seconds. Return to neutral. Repeat 3 times.
Chin Tucks
Tuck your chin into your neck as if you are making a double chin. Hold the tucked position for 5 seconds. Repeat 10 times. Besides helping you get relief from Tinnitus, this is a great exercise to correct a forward head posture. This is a posture that most of us have, because we are always looking down at our phones.
Resisted mouth open
Use your thumb to push up against your chin. Then, open your mouth by gently pushing against your thumb. Open as wide as you can and hold the open position for 5 seconds, with your thumb resisting all the while. Return to neutral. Repeat 3 or 5 times.
Resisted mouth close
Keep your mouth in an open position. Use your thumb and forefinger to hold your chin and prevent it from opening. Slowly close your mouth as you continue to provide resistance from your fingers. Hold the resisted closed position for 5 seconds. Return to neutral and repeat 3 or 5 times.
Tongue to roof, with open mouth
Use the tip of your tongue to touch the roof of your mouth, close to your upper teeth. With the tongue continuing to touch the roof, open your mouth as wide as you can, slowly. Repeat for 10 reps.
Side to side
Open your mouth. Move your lower jaw from side to side, slowly. Perform 20 reps in total, 10 for each side. Repeat for 3 sets. You can progress this every set by opening your mouth wider each time. The wider you open your mouth, the harder it is to do this exercise.
Exercises for your Breathing
Breathing exercises reduce the stress and anxiety you associate with Tinnitus. While they can’t get rid of Tinnitus for you, they can alleviate your perception to it. And, it can definitely help from letting your Tinnitus get worse.
For all of the exercises below, unless mentioned otherwise, use diaphragmatic breathing. That is, breathe from your stomach, pushing your stomach out when you inhale and drawing it in when you exhale.
Equal count breathing
Deep breathe in for 5 seconds. Deep breathe out for 5 seconds. Count from 1 to 5 for inhalation and exhalation. If you can do 5 seconds easily, aim for 10 seconds. Do this for 5 minutes.
Lion’s breath
Take a deep breath in. But, when you breathe out, open your mouth and let your tongue fall to the chin, as much as you can. Then, exhale as you make a hhhhhaaaaaa sound. You can intensify this breathing exercise by pointing your eyebrows up and by looking upwards as you breathe out. But, keep your neck in a neutral position. Perform 10 to 15 reps.
Alternate breathing
Use your forefinger to close your right nostril. Take a deep breath in through your left nostril. Then, close your left nostril and breathe out through the right nostril. Then, do it vice versa, inhaling while closing your left nostril. Repeat the cycle so you breathe in and out 10 times through each nostril
5 breaths a minute
This is a simple exercise where you take only 5 deep breaths a minute. Each inhalation and exhalation should therefore take 6 seconds each.
Hummingbird breath
Use your forefingers to press into soft cartilage around the entry of your ear canal. Use firm pressure but don’t press it to the point where you create pain. With your mouth closed, take a deep breath in for 5 seconds. When you breathe out, make a ‘hmmmmmmm’ sound that a bee would make. This is an excellent breathing exercise to relieve tension and anxiety almost immediately. It’s also great for anger management.
Guided Imagery Exercises for your Mind
Guided imagery is one of the best ways to fight Tinnitus with your mind. Reducing stress and anxiety through guided imagery will allow you to better habituate with the ringing in your ears. In other words, the intrusiveness of Tinnitus will greatly reduce. And, reduced stress levels can even eliminate Tinnitus in the long run.
How to do Guided Imagery?
Sit or lie down in a relaxed position. Choose a calm environment where you will not be interrupted by people, sounds or lights. Close your eyes. Take a few deep breaths to enter a relaxed state. Then, with your eyes closed, use your mind to conjure up a beautiful setting. This can be a beautiful beach or a lovely cabin up in the hills. Or, it can also be a memory that you really cherish.
Try to evoke all your senses while you linger in that memory. With your eyes still closed, visualize the beautiful sights, trying to think of little details. Try to smell the beach, that burning bonfire or experience whatever beautiful sights, sounds, taste and touch you want to experience from the imagery.
Spend as long as you can in this beautiful place in your mind. Then, when you are ready, tell yourself that you are going to return to a serene, calm and happy reality in 20 seconds. Slowly count back from 20 to 0, reassuring yourself that you are going to anther beautiful place.
It gets better with practice!
Guided imagery is a potent way to manage the stress and anxiety caused by Tinnitus. But, the technique takes some getting used to. If you fail to do it the first time, it’s completely normal. Try aiding your sessions by listening to sounds like a babbling brook, rain falling or waves crashing. You can find such sounds in sleep sound apps. There are plenty of YouTube videos that can guide you through imagery as well, if you are not able to visualize beautiful thoughts on your own. When following YouTube videos, we would recommend that you keep your eyes closed and follow the voiceover to conjure up images.
Once you have practiced guided imagery a few times, you will find that you can stop and eliminate Tinnitus induced stress on demand, whenever you want to. This article about hypnosis for Tinnitus might also be of interest to you.
