Exercises for tinnitus

• Sit or stand upright with your spine aligned.
• Slowly lift both shoulders upward toward your ears, keeping your neck relaxed. Hold the position for a few seconds, then gently lower your shoulders back down.
• This movement helps release accumulated tension in the neck–shoulder area, which may influence tinnitus modulation.
• Repeat 8–10 times.

• With your arms relaxed at your sides, roll your shoulders forward in a smooth circular motion. After several repetitions, reverse the direction and roll them backward.
• This exercise promotes circulation and loosens tight muscles that can contribute to cervical discomfort and tinnitus.
• Perform 10 slow circles in each direction.

• Sit upright and slowly turn your head to the right, keeping your chin level with the floor. Hold briefly, then return to the center and repeat on the left side.
• Neck rotations help improve mobility and blood flow in the cervical region, which may support symptom relief in posture-related tinnitus.
• Repeat 3–5 times per side.

• Place one hand on your shoulder for stability.
• Gently tilt your head toward the opposite side, bringing your ear closer to your shoulder. Apply light pressure with your hand only if comfortable.
• Hold the stretch for 15–30 seconds, then switch sides. This movement targets lateral neck muscles involved in cervical tension and balance perception.

• Sit upright and look straight ahead.
• Slowly draw your chin backward, as if creating a “double chin,” without tilting your head up or down. Hold briefly, then relax.
• This exercise supports proper head alignment and reduces forward head posture, which is often associated with tinnitus and neck-related vertigo.
• Repeat 8–10 times.

Massage for tinnitus is typically focused on areas where muscle tension can influence auditory perception, especially when tinnitus is related to posture or cervical dysfunction. The most common areas to massage include:

• Neck and upper shoulders: Gently massaging the muscles along the sides and back of the neck can help reduce cervical tension that may contribute to tinnitus.
• Base of the skull: Applying light circular pressure just below the occipital bone helps relax muscles connected to the upper cervical spine.
• Jaw muscles (TMJ area): Tension in the jaw can modulate tinnitus in some people; gentle massage along the jawline and near the jaw joints may help.
• Cheeks and temples: These areas are closely linked to jaw and facial muscles and can hold tension that affects tinnitus symptoms.
• Around the ears: Light massage around the outer ear and earlobes can promote relaxation and improve local circulation.

Massage should always be gentle and pain-free. When combined with neck exercises for tinnitus, regular self-massage may help reduce muscle tension and support symptom relief, especially in posture-related or cervical tinnitus.

The hand trick for tinnitus is a simple technique often used for temporary symptom relief. It involves cupping your palms over your ears, placing your fingers on the back of your head (the occipital area), and repeatedly flicking your index fingers against your middle fingers to create a light drumming sensation. This brief stimulation may help momentarily distract or calm the auditory system and relax surrounding muscles, which can reduce tinnitus perception for some people.

Another variation of the hand trick focuses on neck involvement, particularly in cases of cervical or pulsatile tinnitus. This may include applying gentle pressure to tense neck muscles or performing short tension-release movements to relax the cervical area.