ShopJaw and neck Exercises for tinnitus
Body Part:
Jaw & Neck
Equipment:
Mini Massage Ball & Mini Foam Roller
Level:
Beginner
Jaw and Neck Exercises for Tinnitus
Tinnitus is a buzzing, clicking, beeping, or ringing in the ears when there is no external sound. If you have tinnitus because of tight muscles or fascia in the jaw or cervical spine (your neck), you may have a form of tinnitus called somatic tinnitus. Tinnitus is a symptom of another condition. Somatic tinnitus may be be a sign that you grind your teeth in your sleep (bruxism), sleep in an awkward position, or have a stiff neck. Unfortunately, because of a lack of information, somatic tinnitus is underdiagnosed. 1) Our routine for somatic tinnitus consists of stretches and massages that relieve tension in the jaw and neck muscles. All you need for our exercises are the Mini Massage Ball and Mini Foam Roller. If you don’t have our tools, use a tennis ball and a household item similar in shape and texture to our foam roller.
If you’re experiencing tinnitus for the first time, are not sure what’s causing your tinnitus, or you’ve had tinnitus for more than 24 hours, please see a doctor before trying our exercises.
No tools? No problem.
Visit our online shop to get your Mini Massage Ball and Mini Foam Roller. While you’re there, take a look around. We’ve got lots of pain-relieving tools and products waiting to be added to your cart.
Take me to the shop.download your Free pdf Guide
Receive the 6 most effective exercises to reduce tension and completely get rid of tingling hands.
download now
Discover the best exercises to treat your pain - for free!
Join over 2.5 million people worldwide who are already using our unique therapeutic techniques. Download our FREE PDF guide with 6 simple exercises for Headaches and see the results for yourself!
Start your pain-free life now.
Jaw Massage
You’ll need the Mini Massage Ball for this exercise.
- Sit in a chair with your back straight.
- Take the Mini Massage Ball with both hands. Place it on your left cheek.
- Apply as much pressure to the Mini Massage Ball as possible and make small circular motions, covering your entire cheek and jaw.
- When you hit a sensitive area, increase the pressure and massage until you feel the tension release.
- Continue massaging for 2 to 2.5 minutes.
- Finish and repeat on the right cheek.
Neck Massage
You’ll need the Mini Foam Roller for this exercise.
- Take the Mini Foam Roller in both hands and place it next to your left ear at the base of your skull.
- Angle the Mini Foam Roller at 45 degrees.
- Apply as much pressure as possible, and slowly roll down your neck.
- Roll for 2 to 2.5 minutes.
- Finish when you reach the bottom of your neck.
- Repeat on the right side.
Jaw Stretch
- Look straight ahead.
- Place your chin between your thumb and index finger.
- Open your mouth as wide as possible.
- Using your hand, pull your chin down as far as you can. You’ll feel a stretch in your temporomandibular joint (TMJ).
- On each exhale, pull your chin down further.
- Continue stretching for between 2 and 2.5 minutes.
- Finish.
Neck Stretch
- Make a fist with your left hand and bring it to your left shoulder.
- Pull your fist and shoulder down.
- Place your right hand on the left side of your head just above your ear. Pull your head to the right.
- You’ll feel a stretch along the side of your neck.
- On each exhale, increase the intensity of the stretch by pulling your shoulder further down and your head more to the right.
- When you feel like you’ve reached peak intensity, hold the stretch for 2 to 2.5 minutes.
- Slowly release and finish.
- Repeat the stretch on the other side.
Angled Neck Stretch
- Start the stretch by looking straight ahead.
- Turn your head 45 degrees to the left.
- Pull your left shoulder down with your left hand.
- Place your right hand on the left side of your head just above your ear.
- Pull your head down at a 45-degree angle.
- On each exhale, pull your head down further.
- When the stretch has reached peak intensity, hold for 2 to 2.5 minutes.
- Release and repeat on the other side.
Silence is Golden.
Perform our somatic tinnitus exercises 6 days a week and leave one day for rest.
Sources & Studies
- ↑1 Sanchez, T. G., & Rocha, C. B. (2011). Diagnosis and management of somatosensory tinnitus: review article. Clinics (Sao Paulo, Brazil), 66(6), 1089–1094. https://doi.org/10.1590/s1807-59322011000600028.
Home Exercises for Tinnitus
Download our FREE PDF guide and get 6 easy-to-follow exercises for tinnitus you can do at home.
All gain. No pain.
If you have somatic tinnitus, you might be interested in:
Tinnitus: Causes, Treatment, and Exercises
Our Encyclopedia Article includes what you need to know about the causes and symptoms of tinnitus. Also includes additional treatment exercises.
Become a Tinnitus Expert TMJ Exercises
Ease your jaw aches and pains, regain your range of motion, and loosen those stiff muscles around your mouth with this 2-minute exercise. Your jaw will drop.
Relieve Your TMJ Pain Posture Correction Exercises
Gravity is partly responsible for our poor posture. This 4 minute posture correction exercise shows you how to team up with gravity to develop a healthy habit.
Get Healthier Posture Now