Week 6 of 6 · Forward
Integration and daily routine
Six weeks is enough to make a meaningful change in somatic tinnitus if there was a real somatic component. The remaining work is keeping it. Pick a short daily routine and a longer weekly one, and protect them.
The five-minute daily
Every day, indefinitelyChin tucks, jaw drop with tongue, upper trapezius stretch, masseter release, diaphragmatic breathing — one round, every morning. Five minutes. The minimum effective dose for maintenance.
The twenty-minute weekly
Once a week, indefinitelyOnce a week, do the full week-3 and week-5 sessions — suboccipital release, levator stretch, foam roller thoracic, scapular retraction, wall slides. This is the deeper reset.
Re-test
End of week 6, then quarterlyRe-do the somatic screen from week zero. Compare which movements still change the tinnitus and by how much. The list usually shrinks. The ones that remain tell you which areas to keep emphasising.
Long-term jaw and neck pain, asymmetric symptoms, or numbness in the arms should be assessed by a physio or osteopath who works with TMJ and cervical patients. Six weeks of self-work is a reasonable trial, not a substitute for hands-on care if you plateau.