Neck exercises can be beneficial for tinnitus, which is the perception of sounds with no external source. These exercises may help to reduce tension, promote relaxation, and improve blood flow.
Tinnitus is a symptom that causes ringing, buzzing, or hissing sounds in your ears. Common causes include injuries, hearing loss, and exposure to loud noises.
Tinnitus can range from mild to severe, and it can be temporary or chronic.
Treatment options for tinnitus include medications, exercises, and sound therapy. Exercises targeting your neck muscles can help to relieve symptoms by reducing tension and improving circulation, helping you to feel better.
While neck exercises and related massage techniques can’t cure tinnitus, they may help alleviate symptoms.
You can sit or stand to perform these exercises. Keep your body aligned, relax your shoulders, and fully release tension between exercises. Breathe deeply and stay relaxed throughout the routine.
Start with gentle movements and gradually increase the intensity and duration of the exercises. Pay attention to your body and stop any movement that causes pain or discomfort.
Consult with a doctor or other healthcare professional before starting any new exercise routine.
Shoulder shrugs
This exercise helps ease tension in the neck and shoulders.
- Raise your shoulders toward your ears.
- Hold this position for up to 10 seconds.
- Slowly relax your shoulders back down to the starting position.
- Repeat this exercise 5–10 times.
Shoulder rolls
For this exercise, focus on loosening up any tension in your neck and shoulders.
- Roll your shoulders forward in a circular motion.
- Then roll them backward.
- Repeat this exercise several times.
Neck rotations
This exercise stretches the neck muscles and boosts blood flow to the head and neck.
- Gently rotate your head to the right.
- Keep your chin parallel to the floor.
- Hold for 5–10 seconds.
- Repeat on the opposite side.
- Do 3–5 repetitions on each side.
Head tilts
This simple exercise helps alleviate tension and stiffness in the neck, enhancing flexibility.
- Place your hands on your shoulders for stability.
- Gently tilt your head to the right, bringing your ear toward your shoulder.
- To deepen the stretch, use your right hand to press your ear toward your shoulder.
- Hold for 15–30 seconds.
- Repeat on the opposite side.
Head nods
This exercise can help to increase flexibility and stretch the muscles on the sides of your neck.
- Place your hands on your shoulders with your fingers facing back.
- Gently tilt your head to the right.
- Nod your head up and down, feeling the stretch in your neck muscles.
- Move your chin slightly to find the most comfortable and effective position.
- Next, nod your head from side to side.
- Continue for up to 1 minute.
- Repeat on the opposite side.
Jaw opening
This exercise helps stretch and relax the jaw muscles.
- Open your mouth as wide as you comfortably can.
- Hold this position for up to 10 seconds, feeling a gentle stretch in your jaw muscles.
- Slowly close your mouth and relax your jaw muscles.
- Do 5 to 10 repetitions.
Chin tucks
This exercise can help improve posture, alleviate pain, and strengthen the neck muscles.
- Gently tuck your chin toward your chest.
- Gaze straight ahead, feeling the stretch in the back of your neck.
- Hold this position for up to 10 seconds.
- Repeat up to 10 times.
These massage techniques can help reduce tension and discomfort, encouraging relaxation. Consider using a gua sha tool for certain exercises.
Scalp massage
- Use your fingertips to massage your scalp using gentle circular motions.
- Start at the front and work your way to the back.
- Focus on any areas that feel tight and tense.
- Continue for up to 5 minutes.
Top of head massage
- Press your fingers along the top of your head, starting at your hairline and moving toward the back of your head.
- Repeat this motion several times.
- Next, use both hands to press your fingertips into the top of your head on either side of the midline.
- Start at the front and work your way toward the back, applying gentle pressure in each spot for a few seconds.
- Repeat this motion several times.
Neck massage
- Use your fingertips or the palm of your hand to massage the muscles at the base of your skull.
- Move downward along your neck muscles.
- Use gentle circular or back-and-forth motions.
- Continue for up to 5 minutes.
Ear massage
- Use your fingertips to massage your earlobes using gentle circular movements.
- Gradually move to the top of your ears.
Jaw massage
Be gentle and avoid putting too much pressure on the jaw joint.
- Place your fingertips on the joints of your jaw.
- Apply gentle pressure to the joints of your jaw.
- Gently massage this area in a circular motion.
- Slowly move your fingertips along your jawline, massaging areas that feel tight or tense.
While there’s no cure for tinnitus, there are several ways to help manage the symptoms, including neck exercises that you can perform at home. Be patient and consistent with these exercises, as it may take time to see improvements in tinnitus symptoms.
Neck exercises may help to improve blood flow and enhance your body’s healing process. They can have a calming effect on your body and mind, reducing anxiety and stress. Many neck exercises for tinnitus involve controlled breathing and slow, deliberate movements, which can also help promote relaxation.
Various factors, including aging, injuries, and noise exposure, can cause tinnitus. The persistent perception of ringing or other sounds in the ears can affect your well-being and daily life.
Though there’s no cure for tinnitus, incorporating neck exercises into a comprehensive treatment plan may help alleviate symptoms and ease discomfort.
Start with gentle movements, listen to your body, and adjust the intensity accordingly. Consult with a healthcare professional if you have additional health concerns or want guidance.