Best Neck Exercises and Massage Techniques for Tinnitus

Neck exercises can offer benefits for tinnitus, the perception of sounds without an external source. These exercises aim to reduce tension, promote relaxation, and enhance blood flow.

Tinnitus manifests as ringing, buzzing, or hissing sounds in the ears, often caused by injuries, hearing loss, or exposure to loud noises. It can vary from mild to severe and may be temporary or chronic.

Treatment options for tinnitus include medications, exercises, and sound therapy. Targeting neck muscles through exercises can alleviate symptoms by easing tension and improving circulation, leading to symptom relief.

While neck exercises and related massage techniques cannot cure tinnitus, they may help mitigate its symptoms effectively.

Neck exercises for tinnitus

You can perform these exercises while sitting or standing. Ensure your body is properly aligned, shoulders relaxed, and tension fully released between each exercise. Maintain deep breathing and relaxation throughout the routine.

Begin with gentle movements and gradually increase intensity and duration as you feel comfortable. Listen to your body and discontinue any exercise that causes pain or discomfort.

Before starting any new exercise regimen, it’s advisable to consult with a doctor or other healthcare professional.

Shoulder shrugs

This exercise is designed to alleviate tension in the neck and shoulders:

• Lift your shoulders towards 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.

This routine can help relieve tension buildup in your neck and shoulders effectively.

Shoulder rolls

To loosen tension in your neck and shoulders, follow these steps for the exercise:

• Roll your shoulders forward in a circular motion.
• Roll them backward in the same circular motion.
• Repeat this exercise several times.

This exercise helps to release tension and promote relaxation in the neck and shoulder muscles.

Neck rotations

This exercise stretches the neck muscles and improves blood flow to the head and neck:

• Gently rotate your head to the right.
• Keep your chin parallel to the floor.
• Hold the stretch for 5–10 seconds.
• Repeat on the opposite side.
• Perform 3–5 repetitions on each side.

This routine helps to increase flexibility and circulation in the neck area, promoting relaxation and relieving stiffness.

Massage techniques for tinnitus

These massage techniques can alleviate tension and discomfort, promoting relaxation. You may want to use a gua sha tool for specific exercises.

Scalp massage

• Use your fingertips to massage your scalp with gentle circular motions.
• Begin at the front of your scalp and move towards the back.
• Concentrate on areas that feel tight and tense.
• Continue massaging for up to 5 minutes.

This routine can help release tension and promote relaxation in the scalp muscles.

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.

This technique helps to relieve tension and promote relaxation in the scalp and head muscles.

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 massaging for up to 5 minutes.

This technique can help relieve tension in the neck and promote relaxation.

Source: Eladl HM, et al. (2022). Effect of adding a supervised physical therapy exercise program to photobiomodulation therapy in the treatment of cervicogenic somatosensory tinnitus: A randomized controlled study.