Tinnitus is an annoying and frustrating condition that affects millions of people. If you suffer from tinnitus, the last thing you want to do is make it worse. Several things can intensify your tinnitus symptoms; one of those may be certain exercises. Keep reading to discover the types of exercises that are a good idea and which ones you should avoid.
Select Low-Impact Exercises And Avoid Intense Exercise
Tinnitus sufferers often find relief in regular physical activity, which can help reduce symptoms by improving overall health and reducing stress.
Low-impact exercises such as walking, swimming, and cycling are generally advisable as they promote circulation and relaxation without straining the body. Yoga and tai chi, with their focus on mindful movement and breathing, can also be beneficial as they encourage relaxation and can help manage the stress associated with tinnitus.
However, certain exercises may exacerbate tinnitus symptoms. High-impact activities, such as running and jumping, can increase pressure on the ears and should be approached with caution.
Additionally, weightlifting can be problematic if done incorrectly. Straining or holding your breath during a lift can lead to changes in inner ear pressure, potentially worsening tinnitus. Therefore, it’s essential to maintain good form and breathe correctly during these exercises.
Moreover, loud and intense exercises, such as spin classes or high-intensity interval training, can be too stimulating for those with tinnitus. These workouts may increase stress levels and cause a spike in symptoms. It’s essential to listen to your body and avoid pushing yourself too hard during these activities.
It’s important to remember that everyone is different, and what works for one person with tinnitus may not work for another.
Additionally, it’s crucial to pace yourself and not overexert yourself during exercise. Starting with shorter durations and gradually building up to longer sessions can help avoid fatigue or strain on the body.
Incorporating relaxation techniques, such as deep breathing or meditation, into your exercise routine can also be beneficial for managing tinnitus symptoms. These activities can help reduce stress and promote overall well-being.
Opt For Relaxing Exercises And Avoid Exercises That Increase Ear Pressure
For individuals with tinnitus, yoga and tai chi are often recommended. Both of these activities promote relaxation and improve circulation, which can help manage tinnitus symptoms.
Cardiovascular exercises, such as walking or cycling, are beneficial as they enhance overall health, reduce stress levels, and improve blood flow, potentially lessening the intensity of tinnitus.
However, [use] caution when it comes to weightlifting. Lifting heavy weights can increase pressure in the ears, sometimes worsening tinnitus symptoms. Also, any exercise where your head is below your heart, such as certain yoga positions, might increase pressure in the ear and exacerbate tinnitus.
Of course, everyone is unique, and reactions to exercise can vary. So, it’s always best to consult a healthcare professional before starting any new exercise regimen.
Choose Exercises That Increase Blood Flow And Not Your Blood Pressure
Exercises That May Help With Tinnitus Include:
● Shoulder Shrugs And Rolls: These exercises help ease tension in the neck and shoulders, which can affect the blood flow to the ears.
● Neck Rotations And Tilts: These exercises stretch the neck muscles and boost blood flow to the head and neck, which may reduce the perception of tinnitus.
● Head Nods: This exercise can help to increase flexibility and stretch the muscles on the sides of your neck, which may also affect tinnitus.
● Jaw And Cheek Massages: These exercises can help to relax the jaw and cheek muscles, which may be involved in some cases of tinnitus, especially if it is related to bruxism or temporomandibular joint disorder (TMJ).
Exercises That May Worsen Tinnitus Include:
● High-Intensity Exercises: These exercises can increase blood pressure and heart rate, which may make tinnitus louder or more noticeable. If you have high blood pressure or cardiovascular problems, consult your doctor before engaging in high-intensity exercises.
● Exercises That Involve Loud Noises: These exercises can damage your hearing or aggravate your tinnitus, especially if you do not wear proper ear protection. Examples of such exercises include shooting, hunting, or using power tools.
● Exercises That Strain Your Neck Or Jaw: These exercises can cause muscle tension or inflammation in the areas around your ears, which may affect your tinnitus. Examples of such exercises include weight lifting, boxing, or martial arts.
Cameron Heinz
Consider These Three Advisable Exercises And Use Caution With Others
Advisable Exercises:
1. Relaxation Techniques: Relaxation exercises like progressive muscle relaxation, yoga, and meditation can help reduce stress and improve overall well-being, potentially alleviating tinnitus-related distress.
2. Deep Breathing: Deep breathing exercises can promote relaxation and reduce anxiety, which may indirectly help manage tinnitus.
3. Regular Physical Activity: Regular physical activity can reduce the frequency and intensity of tinnitus and the distress it causes in some individuals. Cardiovascular exercises like walking, swimming, or cycling may be beneficial.
Caution with Exercises:
1. Neck Exercises: Some sources mention neck exercises for tinnitus, but it’s essential to approach these cautiously and only under the guidance of a healthcare professional. Neck exercises may not be suitable for everyone, and improper techniques can lead to discomfort or worsen tinnitus.
2. Ear-Stretching Exercises: Avoid any exercises or techniques that involve stretching or manipulating the ears. Avoid these [as they] can potentially harm the delicate structures of the ear.
3. Vigorous Exercises: While regular physical activity is generally beneficial, extremely vigorous exercises that may increase blood pressure or strain the body excessively should be approached with care, especially if tinnitus symptoms worsen during or after such activities.
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