Home Exercises for Tinnitus Relief: TMJ Exercises & More

November 4, 2025

Tinnitus can be annoying, and getting upset over it may worsen your symptoms. TMJ (temporomandibular joint) pain can increase the occurrence and volume of tinnitus, often described by patients as ringing in one or both ears.

There are easy exercises for TMJ and tinnitus you can do at home to help relieve the pain of TMJ while offering a respite from tinnitus.

The Connection Between Tinnitus and Physical Tension

TMJ ailments are not the only factors that cause tinnitus, but they certainly can contribute. TMJ pain is caused by orthopedic issues and muscles of and around the jaw joints. If your jaw clicks or makes a popping sound, it is likely TMJ-induced. 

Muscle tightness in the neck and surrounding the temporomandibular joint, along with the nerve pathways in the area, can influence your auditory system, including being a source of tinnitus, hearing loss, and, in some cases, ear pain. Stress reduction, gentle exercise, and light massage can help.

Targeted Exercises for Tinnitus Relief

Simple TMJ and tinnitus exercises, involving the neck, jaw, and chin, can be done at home to offer relief for tinnitus and TMJ pain.

Download PDF

TMJ Jaw Exercises 

There are two simple jaw exercises you can do anywhere. However, if any exercise causes additional pain, stop immediately and discuss it with your audiologist or dentist.

Gentle Jaw Stretch: Starting with a relaxed jaw and your upper and lower teeth slightly apart, close your eyes and open your mouth slowly until as wide as possible. Hold that position for a few seconds before slowly closing to the starting position. Then, move your jaw while looking to the left without moving your head and neck. Hold for a few seconds, and return to the center. Then repeat on the opposite side.

Resisted Jaw Opening: Strengthening your jaw can help reduce discomfort from TMJ pain and help alleviate your tinnitus. With your head and neck in a neutral position, place your thumb (from either hand) under your chin and gently push up. Slowly open your mouth, keep it open for a few seconds, and then close it. Repeat for up to 10 repetitions and then relax.

Neck Exercises

Like jaw exercises, gentle neck exercises for tinnitus relax the area. As with jaw exercises, if you feel any pain, stop until you further consult a professional.

Side Neck Stretch: Neck stretches involve the neck, back, and front of the neck. You can see which provides the most comfort for you; perhaps all of them will help. Try tilting your head to one side, bringing your ear as close to your shoulder as comfortable. Hold for a few seconds, then relax and do the same for the other side. Repeat this for 5-10 repetitions.

Back Neck Stretch: Like the side neck stretch, extend your head and look toward the ceiling. Hold for a few seconds and slowly revert to your starting position. As with the side neck stretches, repeat 5-10 times.

Chin Tucks

Tuck your neck by bringing your chin toward your chest. As with the others, hold for a few seconds and repeat 5-10 times.

Beyond Exercises: A Holistic Approach to Tinnitus

Gentle exercise can work to alleviate tinnitus along with TMJ pain. But other mindful approaches may also help. Deep breathing exercises, yoga, mindfulness and meditation, acupressure, and acupuncture may also be helpful. Reducing stress and maintaining good posture also go a long way in reducing tinnitus.

Controlling Tinnitus Can Affect Your Quality of Life

Tinnitus can hurt your mental health, quality of life, well-being, and relationships with others. Exercises for tinnitus can help, but if your tinnitus is more than an occasional minor distraction in your life, seek the help of a professional to work with you toward a comfortable resolution.


At the Tinnitus and Hearing Center of Arizona, located in Tempe, we regularly assess tinnitus in patients and discuss treatment options specifically for you. If you're in Arizona and seeking a more thorough evaluation and treatment plan, we can help.Schedule a consultation with our experts to explore all your options for long-term relief.


Image credit: chainarong06 / Shutterstock

Real-Ear Measurement (REM): The Gold Standard in Hearing Aid Verification

March 29, 2026
If you’ve ever thought about hearing aids and wondered, “How do I know they’re actually set up correctly for my ears?” you’re asking an excellent question.

Press Release: Tinnitus & Hearing Center of Arizona Introduces Oticon ZealTM

March 27, 2026
New AI-Powered Hearing Aid Combines Premium Sound Quality and All-Day Rechargeability in Nearly Invisible Design

Discovering the Link Between Tinnitus and Anxiety

By alyssa brekken • February 2, 2026
Anxiety can cause many ailments, including tinnitus. Meanwhile, tinnitus can worsen anxiety. The two together can fuel a vicious cycle, but there are ways to tame down each and help alleviate the tinnitus and anxiety relationship. The Vicious Cycle: How Tinnitus Fuels Anxiety Those who have or have had tinnitus will likely agree that the constant noise is hard to get relief from. For many, it can worsen anxiety, and for some, it can directly cause it. Unfortunately, tinnitus and mental health issues often feed on each other. When general anxiety elevates to a fight-or-flight response, it creates an elevation in heart rate and shortness of breath, which heightens tinnitus. Alone or together, tinnitus and anxiety often make it hard to relax, to fall asleep, and to stay asleep. For some, the combination of tinnitus and anxiety also leads to social avoidance and isolation. That worsens the anxiety and contributes to depression. Concern may grow that the tinnitus will never go away and that it may be a sign of something more serious. This can lead to insecurity about the future and a feeling of hopelessness. The Amplifier: How Anxiety Worsens Tinnitus Stress hormones, including adrenaline, cortisol, and epinephrine, affect the nervous system and can affect the auditory system itself, leading to a reduction of blood circulation in the ears. The overstimulation of the nervous system can also cause cell damage through a lack of oxygen, worsening tinnitus, and contributing to a loss of hearing. For those who experience panic attacks, both a temporary ringing and long-term tinnitus, along with a pulsating in the ear canals, may begin as a panic attack heightens. The sound and pulsations can contribute to anxiety and cause a fear of potential threats. As such, the tinnitus amplifies and becomes louder, more noticeable, and more irritating.

Give Thanks for Better Hearing: Why Local Audiology Care Matters

November 26, 2025
If you’re experiencing hearing loss, you have probably wondered whether you really need a prescription hearing aid or if you can just grab one from a big box store or the internet.
A man sitting on a sofa holds his temples, grimacing from a headache, with a motion blur effect.

Discovering the Link Between Tinnitus and Anxiety

By Allen Rohe • November 10, 2025
Anxiety and tinnitus often go hand in hand. Explore the link between stress and ear ringing and learn how holistic treatment can bring relief.
Older man receiving an ear examination from an audiologist or doctor using an otoscope, highlighting

Why Doesn't Insurance Cover Tinnitus Treatment?

By alyssa brekken • October 23, 2025
Wondering why tinnitus treatment isn't covered by insurance? Learn what most policies exclude, why it happens, and how you can still get effective care in Arizona.
Learn the key differences between misophonia, phonophobia, and hyperacusis. Discover how these audi

Misophonia, Phonophobia, and Hyperacusis: Auditory Sensitivity Explained

By SEO Salem • October 16, 2025
Learn the key differences between misophonia, phonophobia, and hyperacusis. Discover how these auditory conditions relate to tinnitus and what treatments are available.

4 Things That Pleasantly Surprise New Hearing Aid Users

June 13, 2025
We’re still surprised how many people have outdated ideas about what hearing aids are like. It’s common for patients to come in expecting large, uncomfortable devices that distort sounds or make everything seem tinny or artificial. In fact, one of the first things many of our patients say is, “I can’t believe how natural everything sounds!” Or they might remark on how comfortable they are to wear. We love pleasantly surprising people!
What Is Misophonia?

What Is Misophonia? Causes, Symptoms & Treatment

By SEO Salem • May 12, 2025
Curious about misophonia? Explore the causes, common triggers, symptoms, and treatment options for sound-triggered emotional responses from our Arizona audiologists.

The Benefits of Phonak Hearing Aids

By SEO Salem • May 12, 2025
Learn how Phonak hearing aids improve communication, reduce tinnitus effects, boost sound clarity, and enhance quality of life with advanced adaptive tech.