yeah this is a technique to help release the muscles of the jaw and the neck which are very
very close to tinnitus in the central nervous system so if you think of any activation that
may be physical or neurological it all links into everything else it's still the same central
nervous system that brings our state of mind the state of body state of activation together
it's directly linked so if we can free up the physical structures that brings the overall
activation down which can directly cause the tinnitus to calm down soothe and settle this
is also an excellent masking technique to take a mind off tinnitus which is always useful and for
settling the nervous system which is always useful so what you do is you start off with
sitting comfortably and you have a an upright lower back so you're not slouching you're you're
sitting with an upright lower back unsupported feet on the ground comfortable and you have your
chest open a little bit forward and you're on your chin not jutting out that's really not helpful for
tinnitus it's good to have a good posture with your jaw a little bit closer towards the neck
and first of all we're going to just gently bring the spine into your awareness by rotating the body
so to feel the next buying you just very very comfortably very gently move your head towards
the sides you don't want to push it out to the sides too much but just enough to feel the the
spine itself and you can probably feel the muscles moving a spine notice I'm not doing this quickly
in fact the slower we do it the more we notice we're very used to yanking our heads around to
speak to people and to look over our shoulders we do all the time so to feel the neck it's good to
do it really slowly so I can really feel the neck spine moving and supporting this big head on top
of it okay once you've done that then if you put your hands on your shoulders and just very
gently rotate your thoracic spine so all the time focusing on the spine going straight down
through the middle everything is rotating around this vertical axis that goes from like crown of
your head all the way down to your tailbone and so as you're moving from side to side you feel
your spine and then lower down let's go back a bit you then just rotate the lower spine and I'm
just feeling the the thighs there to feel the lower spine just gently or you can just move
your whole arms and upper body like this you can feel your lumbar spine twisting and then finally
just wiggling your hips so the hips are just going forwards or backwards like this and that
way you're feeling the tailbone and the sacrum they're slightly moving and once you've done that
you just stop and you can probably feel a much much clearer sense of vertical midline and now
that we've done that we're going to start doing a little bit of movement with the head and neck and
shoulders so if you can stay with the whole sense of the spine feeding the spine and then this very
gently move your head backwards slightly and then move it forward slightly and does really feel the
next vine once again I'm moving and you're still keeping it slow you may notice aches or pains in
the head and the shoulders upper body it's fine to become more aware of these areas of tension when
the awareness comes up and you start feeling the tension then you can do something about
it say the body needs to become aware first of something before it can not see release so now
just try moving ahead just very gently from side to side all the while feeling the neck spine these
movements you can really start to feel not only this the spine itself but you start to feel the
muscles and all the connective tissue as it is slightly stretched and squeeze and release and
you can feel maybe as you tip your head over to the side you can feel the muscles going all the
way up to the top of the head practically not to the crown but up to the muscles of the jewel
go right the way up here as you just stretch your head over see if you can really feel the
connector tissue and the slight stretch there and then over to the other side and then if
you go into that sort of friendly Indian head movement of greeting slightly rocking the head
from side to side that's very gently doing this I can feel all the tension in my shoulders and
all the connective tissue going up to the top of the head practicing on both sides and when you're
doing this you may sigh you mate which you may feel all sorts of things going on but if you can
try and stay with a sense of this vertical midline and there's finally this cluttered neck feeling I
find this is so common with people with tinnitus and in my own experience the space from your ears
to your shoulders here it's actually good to feel your ears and to tap your shoulders to really get
the sense of space into your awareness and can you feel how open this space is here or does it feel
all very cluttered and restricted as a general rule when this feels really open so after massages
massaging the neck with your hands massaging that you're just caressing and stroking this area or
moving gently like we've just been doing if you approach this whole area in this gentle soothing
way it can really open up this cluttered neck feeling here and when this opens up and feels
more relaxed the activation in the nervous system drops right down and very often that reactivity of
tinnitus can come right down to so I just want to float this as a very soothing calming gentle
approach to the body which takes mind off the tinnitus it helps you settle and just having this
lovely tender loving care approach to the neck and that you're getting partners to massage or
put hands on just generally opening this whole area can be incredibly beneficial for tinnitus