Tinnitus will go away after this exercise.

Key wellness strategies / self-care & productivity tips

• Do a focused, consistent exercise plan for tinnitus (3–4 weeks)

  • Perform the set of exercises daily for 3–4 weeks
  • Use the exercises on one ear first, then repeat on the other

• Track progress with a simple self-rating

  • Rate tinnitus intensity on a 0–10 scale (0 = none, 10 = worst)
  • Write it down to compare after 3–4 weeks

• Aim to break a stress–tension vicious cycle

  • Reduce stressors where possible (stress increases muscle tension)
  • Recognize that worsening tinnitus can also affect:
    • sleep quality
    • focus and concentration
    • overall nervous system exhaustion

• Prioritize sleep as a healing lever

  • Try to sleep 8–9 hours
  • If sleep is difficult, consider seeing a sleep specialist

Exercise methodology (ear muscle / trigger point approach)

Warm-up / circulation prep

• Place your palm against the ear
• Do 30 circular movements forward
• Then do 30 circular movements backward

Work trigger points around the ear (edge-of-pain technique)

• Use middle and ring fingers to press and work the superior auricular + temporoparietal area
• Press at the edge of tolerable discomfort (not relaxed; pain should be manageable)
• Do 30 circular reps above the ear
• Then move 1–2 cm forward and do another 30 reps

Anterior ear muscle

• Starting at the tragus, move forward
• Press and do 30 circular movements in one direction

Posterior ear muscle

• Place fingers behind the ear (scalp area)
• Do circular movements at the tolerable edge of discomfort
• More pain can indicate trigger points; painless/smooth movement suggests fewer/no triggers

Progression schedule (4-week ramp)

• Week 1: 30 movements (each targeted area set)
• Week 2: 40 movements
• Week 3: 50 movements
• Week 4: 60 movements
• Repeat on both sides

When to seek medical care

• If no improvement, the speaker advises consulting a doctor and investigating other causes.

Expected outcome (as stated)

• The approach is claimed to help in 80–85% of cases:
  • tinnitus decreases or disappears

Presenters / sources

• Dr. Artem Pak (rehabilitation doctor and chiropractor; channel presenter)