Tinnitus Relief Exercises
Tinnitus Relief Exercises
Gentle movement and relaxation exercises can’t erase tinnitus—but they can calm your nervous system, reduce
tension around the ears and jaw, and make the sound easier to live with. This guide walks you through safe,
tinnitus-friendly exercise ideas you can discuss with your healthcare team.
How Exercises Can Help with Tinnitus
Tinnitus is generated in the auditory system and brain, but the rest of your body plays a major role in how it
feels. Exercises can help by:
- Reducing muscle tension in the neck, jaw, and shoulders
- Lowering overall stress and anxiety levels
- Improving circulation to the head and ears
- Supporting better posture and breathing
- Helping your brain shift attention away from the tinnitus sound
These ideas work best alongside a broader care plan—such as
Comprehensive Tinnitus Treatment Options,
Coping with Tinnitus Anxiety, and
Lifestyle & Diet Tips for Tinnitus.
You don’t need intense workouts or complicated routines. Even a few minutes a day of gentle movement and
breathing can make tinnitus feel less overwhelming—especially over time.
Before You Start: Safety & Expectations
These exercises are general suggestions and do not replace medical advice. Always:
- Stop immediately if you feel pain, dizziness, or worsening symptoms
- Skip any movement that doesn’t feel safe for your body
- Talk with your physician before starting new exercises if you have neck, jaw, spine, heart, or balance issues
- Seek emergency care if you have sudden hearing loss, severe vertigo, or neurologic symptoms
Many people find it helpful to complete the
Tinnitus Severity Assessment first, then adjust their exercise plan based on
how much tinnitus affects their sleep, mood, and balance.
Relaxation & Breathing Exercises
Calming your nervous system is one of the most powerful “exercises” you can do for tinnitus. These approaches pair
well with the techniques in
Best Relaxation Techniques for Tinnitus Relief in Hillsborough
and Coping with Tinnitus Anxiety.
1. Slow Belly Breathing
Sitting or lying comfortably, place a hand on your abdomen. Inhale gently through your nose, feeling your
belly rise. Exhale slowly through your mouth, feeling your belly soften. Aim for slightly longer exhales than
inhales (for example, 4 seconds in, 6 seconds out) for 3–5 minutes.
2. Progressive Muscle Relaxation (PMR)
Starting at your feet and moving upward, gently tense each muscle group for a few seconds, then release. Notice
the difference between tension and relaxation. Avoid tensing your neck or jaw strongly; keep any effort very
gentle. This pairs well with sound therapy in
Sound Therapy for Tinnitus.
3. “Body Scan” Check-In
Close your eyes and mentally scan from head to toe, noticing areas of tightness. When you find tension, exhale
slowly and imagine that area softening. This can be especially helpful before bed; see
Managing Tinnitus at Night for a full bedtime routine.
If anxiety feels like the hardest part of tinnitus, our article
Can Stress Make Tinnitus Worse? What Atherton Patients Should Know
explains why stress reduction is such a key piece of management.
Gentle Neck & Shoulder Exercises
Many people hold tension in the neck and shoulders—especially those who work at computers or spend a lot of time
on phones. In some cases, this tension can influence tinnitus or make it feel more intrusive.
Posture Check
Sitting tall with feet flat on the floor, gently lengthen the back of your neck as if a string is lifting the
crown of your head. Allow your shoulders to drop away from your ears. Hold for a few breaths, then relax.
Shoulder Rolls
Slowly roll your shoulders up, back, and down in a gentle circle 5–10 times, then reverse. Keep movements
smooth and comfortable, avoiding any sudden or forceful motions.
Neck Range of Motion
Very gently look left and right, then tilt your ear toward each shoulder—only as far as is comfortable. Move
slowly and stop if you feel pain, dizziness, or strong pulling.
If your tinnitus started after a neck injury or changes when you move your neck, mention this during your
appointment. It can help guide whether you should also see a physical therapist, chiropractor, or other
specialist.
Jaw & TMJ-Friendly Exercises
For some people, tinnitus is linked to the jaw joint (TMJ). If your tinnitus changes when you move your jaw, clench
your teeth, or chew, this section may be relevant. For a deeper overview, see
TMJ and Tinnitus Connection.
Jaw Awareness
Notice whether your teeth are touching during the day. Ideally, your teeth rest slightly apart with lips
together and tongue gently on the roof of your mouth. This relaxed position can reduce clenching.
Gentle Jaw Movements
Slowly open and close your mouth in a small, comfortable range—no forcing or wide openings. If you feel pain,
clicking, or locking, stop and discuss with your dentist or TMJ specialist before doing more.
Neck–Jaw Pairing
Because the neck and jaw are closely connected, combining light jaw awareness with the neck and shoulder
exercises above can be helpful. Again, motions should stay gentle and pain-free.
When TMJ issues and tinnitus occur together, a coordinated approach—dentist or TMJ specialist plus audiologist—often
produces the best results. Tinnitus treatment options are outlined in
Comprehensive Tinnitus Treatment Options and
Tinnitus Treatment Options in Palo Alto: What Actually Works?
.
Balance & Body Awareness
Some people with tinnitus also experience imbalance or dizziness, especially those with Meniere’s disease or other
inner ear conditions. If you have significant dizziness or have fallen in the past, talk with your physician
before trying any balance exercises.
Grounding Through the Feet
Standing near a counter or sturdy surface, feel your feet on the floor. Gently shift your weight slightly
forward/back and side to side, noticing how your body responds. Keep movements small and within a safe range.
Slow, Mindful Walking
Walk at a comfortable pace, paying attention to each step and your surroundings instead of to the tinnitus
sound. This can help train your brain to focus outward rather than inward.
If you’ve been diagnosed with inner ear conditions such as Meniere’s, see
Meniere’s Disease and Tinnitus and follow your specialist’s guidance on which
exercises are appropriate.
Building a Simple Daily Routine
You don’t need to do every exercise on this page. Start small and build from there. A realistic beginning routine
might look like:
Morning (3–5 minutes)
A brief posture check, a few shoulder rolls, and 1–2 minutes of slow belly breathing. Pair with gentle
background sound as described in Sound Therapy for Tinnitus.
Midday (3–5 minutes)
Stand up, walk around, and do a short body scan to release tension. This is especially helpful if you work at
a computer for long periods.
Evening (5–10 minutes)
Combine progressive muscle relaxation or gentle stretching with your wind-down routine. This fits well with
the sleep tips in Managing Tinnitus at Night and
Sleeping with Hearing Aids: Everything You Need to Know
.
For a bigger-picture approach to daily habits, review
Lifestyle & Diet Tips for Tinnitus and
Simple Steps to Protect and Preserve Your Hearing
.
Frequently Asked Questions About Tinnitus Exercises
Exercises alone do not cure tinnitus, but they can make it less intrusive by reducing
tension, improving blood flow, and calming the nervous system. The best results often come from combining
exercises with sound therapy, hearing technology, and counseling as outlined in
Tinnitus Treatment Options.
Tinnitus that changes with head or jaw movement may have a somatic or TMJ component. This is an important clue
for your care team. Mention it during your visit and review
TMJ and Tinnitus Connection. You may benefit from coordinated care with a TMJ
specialist or physical therapist.
Many people find benefit from short, consistent practice—just a few minutes, 1–3 times per day. It’s better to
do a small amount regularly than to push too hard once in a while. Adjust based on your comfort and your
provider’s recommendations.
No. Most tinnitus-friendly exercises use only your body, a chair, and a quiet space. If you use hearing aids
or sound therapy devices, you can combine exercises with those tools—see
Hearing Aids for Tinnitus and
Tinnitus Therapy & Lenire in San Mateo
.
Next Steps with Our Tinnitus Team
Exercises are just one part of a complete tinnitus plan. Our tinnitus-focused audiologists can help you:
- Understand what’s driving your tinnitus and how severe it is
- Decide which exercises and lifestyle changes fit your body and schedule
- Integrate movement with
sound therapy,
hearing aids, CBT, TRT, or Lenire® - Coordinate care with physical therapists, dentists, TMJ specialists, or ENT doctors when appropriate
Before your visit, you may find it helpful to review:
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