A man's ear.

Tinnitus

stretches for tinnitus


Body Part:
Ear

Equipment:
None

Level:
Beginner

Roland Liebscher-Bracht in a white shirt is kindly smiling.

Roland Liebscher-Bracht

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Find Relief from Tinnitus with Our Soothing 6-Minute Stretches

Tinnitus is characterised by a clicking or ringing in your ears. Some people experience it mildly, others severely. There are various causes of tinnitus, including:

  • damage to the inner ear,
  • hearing loss,
  • ear infections,
  • or hereditary conditions.

Deemed as an incurable condition, tinnitus makes the life of many difficult. Yet, the discomfort it causes can be relieved! Eating healthy and exercising can improve your state significantly. We’ll help you with the exercise today! We’ve developed special stretches that can help relieve the symptoms. Follow along while watching the video or read our stretching instructions below!

Fight Pain with Information.

Roland Liebscher-Bracht is performing a pain-free exercise.

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Tinnitus Relief Exercises


A woman is leaning her head to the side, stretching to relieve tinnitus.

Multi-Angle Neck Stretch

  • Sit down on a chair with your back fully straightened.
  • Turn your head 45° degrees to the left.
  • Pull your left shoulder down and make a fist with your left hand, which you place on your chest.
  • Reach across your head with your right hand and put the hand slightly on the back of your head.
  • Tuck your chin in and pull your head down and slightly to the right.
  • Make sure your head stays like this and avoid clenching your teeth!
  • Then stretch for half a minute.
  • After that, release your head slightly.

 

Ina stretches her head to the right side, with her right hand touching her head. The left shoulder pulls downward; her left hand is clenched into a fist. Roland Liebscher-Bracht stands behind her; only his hands and trunk are visible.
  • Now pull your head into the direction of your right knee, but more towards the back, at a 20° degree angle.
  • Stretch for 30 seconds.
  • Then move your head straight to the side (as shown on the image) and stretch for another 30 seconds.
  • Now tilt your head a bit back and do another round of stretching for 30 seconds.
  • Then leave the position.
Ina is bending her neck to the left to alleviate the symptoms of tinnitus.
  • Let’s change sides! 
  • Turn your head to the right.
  • Pull the right shoulder down and make a fist with your right hand.
  • Reach across your head with your left and tuck your chin in.
  • Pull forward down to the left at a 45° degree angle. Stretch for 30 seconds.
  • Then release and resume a 20° degree angle (as indicated on the image). Stretch for another 30 seconds.
  • Release and reposition your head: Keep it straight to the side. Stretch for 30 seconds.
  • Now move your head slightly back and stretch another 30 seconds.
The camera focuses on Ina's upper body. One hand pulls her chin downward; the other hand touches her forehead. Her mouth is wide apart.

Jaw Exercise

This exercise can be performed anywhere: while sitting or even in the shower.

  • Lift up your right hand and form a right angle with your thumb and your index finger.
  • Fit your chin into this “cradle” and pull your chin down.
  • Put your other hand on your forehead and stretch for a minute.
Ina pulls her jaw with the right hand to the left. Her mouth is wide open; her left hand touches the forehead. Two additional hands touch her head and hand.
  • After a minute, close your mouth a bit and pull your jaw to the right and down.
  • Stretch for one minute, then relax.
  • From your starting position, turn your jaw to the left and stretch for another minute.
  • Leave the position.

Good to Know: Living with Tinnitus

For long-term relief from tinnitus, make sure that you change your lifestyle accordingly. In addition to exercising regularly with our stretches, this means that you also have to pay attention to what you eat and drink. We recommend a mostly plant-based diet with a lot of fresh vegetables, fruits and nuts as well as plenty of water or tea. To help you get started on the right foot, we’ve come up with a tinnitus-friendly smoothie recipe for you. Have a look!

Fight Pain with Information.

Roland Liebscher-Bracht is performing a pain-free exercise.

Subscribe to The Pain Relief Advisor

Sign up for our free weekly newsletter and discover how to manage pain conditions with follow-along videos and articles delivered right to your inbox.

Liebscher & Bracht's Five Pillars of Practice


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