Tinnitus is a condition where there is a high pitch ringing/humming/buzzing/whooshing in the ear in the absence of an external sound.
Although there a multiple causes of Tinnitus, this blog post will specifically cover the musculoskeletal factors that are associated with Tinnitus.
(This is referred to as Somatosensory Tinnitus.)
We will address factors such as:
- Muscular Tension
- Neck Movements
- Posture
How To Fix Tinnitus
I have listed the main areas to address to help fix the ringing in your ears.
Areas To Address:
AREA 1: Jaw
AREA 2: Base Of Skull
AREA 3: Sternocleidomastoid
AREA 4: Upper Trapezius
AREA 5: Scalene
General Tips
Keep in mind – It will be very difficult for me to tell you over the internet what specific area is causing YOUR Tinnitus.
(Note: Generally speaking – Address the muscles on the same side that you are experiencing the Tinnitus. If you have ringing in both ears, address both sides.)
1. Jaw
As the jaw is in close proximity to the inner ear region, issues involving the jaw muscles and Temporomandibular joint (TMJ) may have an effect on Tinnitus.
The Jaw And Tinnitus
Follow these steps:
STEP 1: Release
STEP 2: Stretch
STEP 3: Jaw Movements
STEP 4: Clenching (Bruxism)
Step 1: Releases
The jaw muscles which are involved with chewing and clenching tend to get quite tight.
Jaw Muscles:
- Masseter
- Temporalis
- Pterygoid (Medial/Lateral)
If there is an excessive amount of tension in these jaw muscles, this may lead to the development of Tinnitus.
The first step is to release/massage these tight muscles.
a) Masseter

Instructions:
- Place your palms on the side of your jaw.
- Keep your jaw completely relaxed throughout this exercise.
- Apply a firm amount of pressure into the jaw.
- Push and drag your fist in an upwards direction.
- Make sure to cover the entire target area.
- Repeat 10 upwards strokes.
b) Temporalis

Instructions:
- Place the palms of your hands on the sides of your temporal region.
- Apply a firm amount of pressure.
- Perform circular motions.
- Make sure to cover the entire target area.
- Continue for 1 minute.
c) Medial Pterygoid
(Note: I’d recommend washing your hands before placing the fingers in your mouth!)
Instructions:
- Place your thumb into the side your mouth.
- Assume the pincer grip.
- Squeeze your fingers together and perform a circular motion.
- Continue for 1 minute.
- Repeat on other side (If Required)
d) Lateral Pterygoid
Instructions:
- Use one finger and guide it in the area between the upper jaw and cheek.
- Apply an gentle upward pressure.
- Continue for 1 minute.
- Repeat on other side. (If Required)
Step 2: Stretches
Now that these tight jaw muscles have been released, let’s follow it up with a stretch.
a) Mouth Opener Stretch

Instructions:
- Gently open your mouth.
- Place the tips of your middle three fingers on the top of the teeth of the bottom jaw.
- Open your mouth as wide as possible.
- Using your fingers, pull your bottom jaw further downwards.
- Whilst holding this position, tilt your head slightly upwards.
- Aim to feel a firm stretch on the sides of your jaw.
- Hold for 30 seconds.
- Perform 3 repetitions.
Step 3: Jaw Movements
The following exercises are designed to encourage movement in the jaw.
Note: The following movements should be pain-free.
a) Open/Close
Instructions:
- Open your mouth as wide as possible.
- Hold for 5 seconds.
- Perform 10 repetitions.
a) Translation

Instructions:
- Open your mouth slightly so that there is a slight gap between your teeth.
- Slowly slide your bottom jaw from side to side.
- Perform 30 repetitions.
Note: If your jaw is shifted towards one side, focus on shifting the jaw towards the opposite side.
b) Retraction/Protraction

Instructions:
- Open your mouth slightly so that there is a slight gap between your teeth.
- Slowly glide your bottom jaw forwards and backwards.
- Perform 30 repetitions.
Step 4: Clenching
a) Jaw Clenching/Teeth Grinding (Bruxism)
If you tend to clench or grind your teeth when you sleep, exercise or when stressed, this can increase the activity of the muscles that close the jaw.
This can lead to an increased amount of tension in the jaw.
This may require interventions such as:
- Stress management
- Relaxation techniques
- Mouth splint
- Muscle relaxants
- Botox injection
b) Malocclusion Issues
Malocclusion refers to the improper position of the teeth when the jaw is closed.
If there is poor alignment between the teeth of the upper and lower jaw, this can lead to imbalance use of the jaw muscles.
This can lead to an asymmetrical position of the jaw which may have be associated with the increased jaw tension (especially on one side).
c) Chewing
Avoid chewing on thick and/or tough foods (eg. steak and carrots) for now as this may lead to increase tension in the jaw muscles.
2. Base Of Skull
Compression and/or tightness in the structures at the base of the skull can lead to the development of Tinnitus.
The Base Of Skull And Tinnitus
Structures In The Base Of The Skull:
- Upper Trapezius
- Splenius Capitis
- Semispinalis Capitis
- Sternocleidomastoid
- Rectus Capitus Posterior Major/Minor
- Obliquus Capitus Superior/Inferior
- Alantoaxial Joint (C1/C2)
- Atlanto-Occipital Joint (C0-C1)
Follow these steps:
STEP 1: Release
STEP 2: Stretch
STEP 3: Neck Movement
STEP 4: Decompression
STEP 5: Forward Head Posture
Step 1: Release
Releasing the tight muscles at the base of the skull will help decrease the amount of tension in the area.
a) Base of Skull
Instructions:
- Lie down on the floor.
- Place a massage ball underneath the base of your skull.
- Apply an appropriate amount of pressure on top of the massage ball.
- Be extra gentle when pressing onto bony areas.
- Gently rotate your head from side to side to emphasize certain areas of stiffness.
- Continue for 2-3 minutes on each side.
Step 2: Stretch
The next step is to stretch the structures in the base of the skull.
a) Base Of Skull Stretch
Instructions:
- Look slightly downwards.
- Place one hand at the front of your chin and the other at the back of your head.
- Apply a firm force to the front of your chin to glide the chin backwards/downwards.
- Whilst maintaining this pressure, proceed to slowly pull your head in a forwards/downwards direction.
- Aim to feel a stretch at the base of the skull.
- Hold for 30 seconds.
Step 3: Neck Movements
The next step is to encourage some movement the upper neck region.
a) Chin Tucks
Instructions
- Sit up right.
- Slightly nod your chin downwards.
- Keep the back of your neck as elongated as possible through the exercise.
- Gently slide your chin backwards.
- Aim for a lengthening sensation at the back of your neck and a gentle contraction at the back of your throat.
- Hold for 5 seconds.
- Perform 30 repetitions.
For other ways to perform this exercise:
See Post: Chin Tuck Exercises
b) Head Tilts

Instructions:
- Gently tilt your head from side to side.
- Perform 30 repetitions.
Step 4: Neck Decompression
This exercises is designed to reduce the amount of compression occurring at the base of the skull region.
a) How To Decompress Neck

Instructions:
- Loop a towel around the base of the skull.
- Pull the towel in a upwards/forwards direction.
- Tuck your chin down and inwards.
- Aim to feel a stretch at the base of the skull.
- Hold for 30 seconds.
Note: You can also use a resistance band.
For other ways to decompress the neck:
See Post: Neck Decompression Exercises
Step 5: Forward Head Posture

Forward Head Posture is where the head pokes forwards.
This head position tends to compress the region at the base of the skull.
For a full guide on how to fix this issue:
See Post: Forward Head Posture
3. Sternocleidomastoid
The Sternocleidomastoid is a muscle that attaches from the region behind the ear (Mastoid Process) to the collarbone/breast bone (Clavicle/Manubrium).
As the proximal attachment of this muscle is in close proximity to the ear, tension in Sternocleidomastoid may result in Tinnitus.
Sternocleidomastoid And Tinnitus
Follow these steps:
STEP 1: Release
STEP 2: Stretch
STEP 3: Deep Neck Flexors
Step 1: Releases
The first step is to reduce the amount of tension in the tight Sternocleidomastoid.
a) Sternocleidomastoid Release

Instructions:
- Locate the Sternocleidomastoid muscle. (See above)
- You should be able to feel a prominent band of muscle on each side of the neck.
- Gently massage these muscles using a pinch grip.
- Do not to press too deep as you may hit sensitive neck structures (such as the nerves and arteries).
- Make sure to cover the entire length of the muscle.
- Duration: 1 minute per side.
Step 2: Stretch
The next step is to stretch the tight muscle.
a) Sternocleidomastoid Stretch

Instructions:
(The following instructions are designed to stretch the RIGHT side. To stretch the left side, follow the instructions using the opposite side mentioned.)
- Sit in front of a table.
- Keep your chin in and down throughout this stretch.
- Place your left fist on the left side of your chin.
- Place your left elbow onto the table in front of you.
- Rest the weight of your head onto your fist.
- Tilt your head to the left.
- Apply further pressure to the chin to increase the stretch.
- Aim to feel a firm stretch in the right side of the neck.
- Hold for 30 seconds.
- Perform on the other side. (If Required)
For more stretches for this muscle:
See Post: Sternocleidomastoid Stretches
Step 3: Deep Neck Flexor
The Deep Neck Flexors are a group of muscles located in the front of the neck and are involved with stabilization of the neck.
In my opinion – Weakness in the Deep Neck Flexors can lead to eventual over-activity of the Sternocleidomastoid.
a) Deep Neck Flexor Activation

Instructions:
- Lie down on your back.
- Place a pillow underneath your head if it is more comfortable.
- Flatten your tongue to the roof of your mouth.
- Relax your breathing.
- Keep your neck completely relaxed.
- Nod your chin towards your chest.
- Aim to feel a gentle muscular contraction in the back of your throat.
- There should also be a lengthening sensation at the back of your neck.
- Hold for 5 seconds.
Note: There should be no activation of the superficial neck muscles at the front of the neck (Sternocleidomastoid and Anterior Scalene) as you perform this exercise. You can place your hand lightly onto the front of the neck to monitor for any muscular activity.
For an in-depth blog post on this muscle:
See Post: Deep Neck Flexors
4. Upper Trapezius
The Upper Trapezius is a muscle that it located from the base of the skull to the shoulder.
The Upper Trapezius and Tinnitus
Follow these steps:
STEP 1: Release
STEP 2: Stretch
STEP 3: General Movement
STEP 4: Rounded Shoulders
Step 1: Release
The first step is to reduce the amount of tension in the tight muscle.
a) Upper Trapezius
(Target Area: Between neck and shoulder)

Instructions:
- Stand in front of the corner of a wall.
- Bend forwards towards the wall.
- Place a massage ball in the region between the neck and shoulder.
- Lean your shoulder against the wall.
- Apply an appropriate amount of weight into the massage ball.
- Make sure to cover the entire muscle.
- Duration: 1-2 minutes
Step 2: Stretches
The next step is to stretch the tight muscle.
a) Upper Trapezius Stretch

Instructions:
- Tuck your chin in and nod downwards.
- Tilt your head away from the side that you would like to stretch.
- Place your hand on the side of your head.
- Apply a downward pressure.
- Keep your head as relaxed as possible.
- Aim to feel a stretch on the region between the neck and shoulder.
- Hold for 30 seconds.
Step 3: General Movement
Let’s get some movement in this muscle!
a) Shoulder Blade Circles

Instructions:
- Keep your arms relaxed throughout this exercise.
- Shrug your shoulders upwards.
- Pull them backwards.
- Squeeze the shoulder blades together.
- Relax.
- Keep your neck completely relaxed throughout this exercise.
- Perform 20 repetitions.
- Repeat exercise in the opposite direction.
Note: Apply as much tension as you can comfortably tolerate.
Step 4: Rounded Shoulders

Rounded shoulders is a type of posture where the shoulders are in a slouched forwards position.
In my opinion – The Upper Trapezius tends to be more active in people with rounded shoulders
Addressing the position of the shoulders may help reduce tension in the Upper Trapezius.
For a complete guide on how to fix rounded shoulder posture:
See Post: Rounded Shoulders
5. scalene
The Scalene is a muscle that is located on the side of the neck.
It consists of 3 separate parts: Anterior, Middle and Posterior portion.
The Scalene and Tinnitus
Follow these steps:
STEP 1: Release
STEP 2: Stretch
STEP 3: General Movement
STEP 4: Breathing Technique
Step 1: Releases
The first step is to reduce the amount of tension in the tight muscle.

Instructions:
- Make a fist with the hand.
- Place the back portion of the fingers against the side of the neck.
- Apply a gentle force into the neck.
- Starting at the collar bone, perform slow upward strokes towards the head.
- Continue for 10 upward strokes.
Note: It is important that you do not apply too much pressure as there are sensitive structures (such as nerves and blood vessels) in this region.
Step 2: Stretch
Next step: Stretch the tight muscle!
a) Anterior/Middle Scalene Stretch

Instructions
(The instructions are described to stretch the left side. To stretch the right side, follow the instructions using the opposite side mentioned.)
- Look all the way upwards.
- Tilt your head towards the right.
- Turn your head slightly towards the left.
- Place your right hand on the left side of your head.
- Pull your head towards the right shoulder.
- Keep your neck completely relaxed.
- Aim to feel a stretch to the front/left side of the neck.
- Hold this position for 30 seconds.
- Repeat on other side. (If required)
Step 3: General Movement
a) Lateral Flexion

Instructions:
- Slowly tilt your head from side to side.
- Perform 20 repetitions.
Step 4: Breathing technique
The Scalene muscles are accessory muscles for breathing.
That is – The body will increase the activity of the Scalene muscles in periods of more labored breathing (eg. when exercising).
When breathing at rest, it is ideal to have your diaphragm (a muscle located at the base of your rib cage) as your main breathing muscle.
However, with breathing inefficiencies, the Scalene muscles tend to be recruited during inhalation at rest.
This over-activity of the Scalene muscles can lead to Tinnitus.
Try out this exercise to help engage your Diaphragm muscle.
a) Diaphragmatic Breathing
Keep neck completely relaxed as you are breathing.

Instructions:
- Lie down on your back with the knees bent and feet supported on the floor.
- (Use a pillow for your neck if required.)
- Keep your neck completely relaxed throughout entire exercise:
- Take a breath In: Expand your WHOLE rib cage without flaring out the bottom of the ribs at the front.
- (“Think of the rib cage expanding in ALL directions like a balloon does as it gets bigger.”)
- Breathe Out: Slowly push out ALL of the air out of your lungs through your mouth.
- Your lower ribs should depress and lower back flatten against the floor.
- Repeat 5 times.
If you are having significant difficulty relaxing your neck muscles as you are breathing in, you may have a stiff rib cage which does not expand easily. This forces the neck muscles to engage in an attempt to get more air into the lungs.
For exercises and stretches to improve the mobility of the rib cage:
See Post: Rib Cage Stretches
General Tips
Here are some general tips that may help address your Tinnitus.
a) Sitting Posture

As posture may influence the amount of tension in the neck muscles which are associated with Tinnitus, addressing your sitting posture may help to reduce some of the symptoms.
For a full blog post on how to address your sitting posture:
See Post: Sitting Posture
b) Stress Levels
Increased stress levels tends to be linked with increased muscular tension, jaw clenching, sleep disturbances and an overly sensitive nervous system.
These factors may amplify the effects of Tinnitus.
Consider the following interventions:
- Meditation
- Relaxation strategies
- Deep breathing exercises
- Stress management
c) White Noise
Avoid a completely silent environment as this can make the Tinnitus more noticeable.
Consider using background noise such as white noise, a fan blowing or from the television to mask the ringing.
d) Whiplash Injury
If your Tinnitus started after sustaining a neck injury following a car accident, consider checking out this blog post:
See Post: Whiplash Neck Injury
e) Seek Help
If you require additional help, please get a review from an ENT (Ears/Nose/Throat) specialist and/or a therapist who specifically specializes in Tinnitus.
When dealing with Tinnitus – There are many possible nuances that may need to be explored and will require a thorough assessment from a professional.
Conclusion
If your Tinnitus is caused by musculoskeletal factors (also known as Somatosensory Tinnitus), perform the suggested exercises on this blog post to help reduce the ringing in the ear.
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me on the Facebook page. Let’s keep in touch!
3. Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.
The post Tinnitus Exercises appeared first on Posture Direct.