TMJ is a painful condition that affects the jaw; Tinnitus is condition that affects the ears. Tinnitus sufferers hear noises in one or both ears that range from a low roar to a high-pitched squeal. Unfortunately, people who suffer from one of these conditions may often become afflicted with both. Together, these two conditions can decrease your quality of life. Exercises for your head, neck, jaw and shoulders may improve circulation and decrease tension. Relaxation exercises and aerobic activity may improve conditions as well.
Consult your physician regarding exercises for TMJ or tinnitus that may be appropriate for you.
Pranayama for Tinnitus
Relaxation through breathing exercises may improve tinnitus, according to Andrew Weil, M.D. The more relaxed you are, the more easily blood circulates and the lower your stress level. Yoga breathing exercises are called pranayama. To perform a simple pranayama exercise, sit up straight with your legs crossed on the floor. Breathe in through your nose and expand your abdomen. Breathe out and watch your stomach deflate like a balloon. Take a few breaths into your stomach and then on your next inhalation, breathe into your lungs as well so that your rib cage expands. Exhale completely through your nose so that your rib cage and stomach collapse. Finally, inhale to fill your stomach, lungs and upper chest . Exhale completely.
General Physical Activity
Daily exercise improves circulation and is beneficial for treating tinnitus, according to Dr. Weil. The Centers for Disease Control and Prevention recommend that children get 60 minutes of moderate to vigorous physical activity every day, ranging from brisk walking to running. Adults and seniors should perform 150 minutes per week of moderate aerobic activity such as brisk walking for general health. Whatever type of aerobic activity you do should be based on what you enjoy and can maintain consistently.
Resisted Opening
The resisted opening exercise is a jaw exercise to improve relaxation and mobility in the jaw joints for TMJ relief. To perform this exercise, place your palm under your chin with your mouth closed. Press your jaw against your palm to slowly open your mouth. Use your palm to exert light resistance as you open your mouth as far as comfortable. Close your mouth to complete the exercise.
Midline Exercise
The midline exercise requires some concentration but will help you to make a habit of opening your jaw evenly. To perform this TMJ exercise, stand facing a mirror with your mouth closed. Observe how your top and bottom teeth line up. Slowly open your mouth and keep your bottom teeth centered with your top teeth. The jaw may want to slide in one direction or the other if there is tension or muscle imbalance. Do not let the jaw move sideways. Close your mouth.
