A doctor has explained five simple stretches that he says can reverse tinnitus. Dr Clint Steele, who has over 30 years of experience in nervous system health and is trained as a brain-based chiropractor, said the issue is not a hearing problem but a brain-based issue.
He said: “It’s actually a brain perception problem where your auditory cortex hears a phantom noise of some kind – usually some kind of ringing – but it’s a sign that your brain is over-stressed. Your brain is not communicating properly, and it’s not working properly.”
Understanding somatic tinnitus
If your tinnitus is somatic tinnitus — a subtype where the perceived ringing or buzzing changes in pitch or volume when you move your neck, jaw, head, or shoulders — neck and jaw stretching can often reduce the severity of symptoms.
Somatic tinnitus occurs when muscle tension, nerve compression, or joint dysfunction in the upper body signals through shared neural pathways into the brain's auditory system. Common triggers include:
- Temporomandibular Joint (TMJ) Dysfunction: Tight jaw muscles or alignment issues in the jaw joint.
- Cervical Spine Issues: Tightness or poor posture in the upper neck and neck flexors.
- Upper Body Muscle Strain: Tension in the trapezius, sternocleidomastoid (SCM), or suboccipital muscles at the base of the skull.
Targeted stretching relieves muscle spasms, restores joint mobility, and decreases the somatic nerve input that flares up the ringing sound.
According to Tinnitus UK: "There is a close relationship between certain problems with the jaw joint (TMJ) and tinnitus. Scientific studies have shown that people with TMJ problems are more likely to suffer from tinnitus. Similarly, people who have sustained an injury to their neck may also suffer from tinnitus. Some people with either TMJ problems or neck problems are able to alter the intensity of their tinnitus by moving their mouth, jaw, face and neck. This is called somatosensory tinnitus."
The five stretches
Dr Steele explained the five stretches he says can reverse tinnitus entirely – starting with the mouth.
Three jaw stretches
He said: “[To do this] I open my jaw as wide as I can for five seconds. I’m going to rest, then do that five more times, for a total of six [stretches].”
Next, Dr Steele stretches his lower jaw to one side, and then the other, for three seconds at a time – completing it a total of five times. Finally, for the jaw, he massages the sides of the jaw, while open, for 90 seconds. This, he says, targets jaw joints and muscles that can affect ear pressure and tinnitus.
SCM (sternocleidomastoid) stretch
Here, Dr Steele tilts his head to one side before turning to the left, holding position for 30 seconds, and then repeating on the opposite side. He said: “This targets the front neck muscles that can alter cervical mechanics and breathing patterns.”
Suboccipital release stretch
Next, Dr Steele cradles the base of the skull, tucks his chin and leans slightly forward, while keeping the eyes level. He holds it for a minute and says this gently lengthens the base of the skull. He added: “This targets deep muscles at the skull base often linked to head-related sensations.”
Dr Steele recommends doing this routine of stretches once or even twice per day, moving slowly, breathing evenly, and stopping if pain increases. He added: “Consistency matters – aim for daily practice for several weeks to evaluate changes. If you do this consistently over time, you will trend towards decreasing your symptoms.
“The reason this works is because we are relaxing the muscles that have to do with stress, and it is associated with auditory cortex which increases the sounds from the tinnitus. So gradually you should start to see that decrease.”
