Sinus congestion and pressure are relatively common, uncomfortable and often painful symptoms that can interfere with your overall sense of well-being and hinder your ability to function. Certain exercises, such as gentle stretching and some forms of aerobic exercise, may help. If your symptoms do not improve, consult your doctor to obtain a proper diagnosis, as your condition may require medical treatment.
Aerobic Exercise
It's likely that you won't feel like vigorous exercise if your sinuses are congested. Yet according to Best Health Magazine, walking, bike riding or other light-intensity aerobic exercises may help conditions like sinusitis by boosting your body's production of white blood cells, which fight infections. By promoting a healthy immune system, exercise may reduce the chances that you'll incur sinus problems in the first place. Exercise also increases the production of mucous during a sinus infection, which may drain your sinuses by increasing blood flow to this area, according to medical doctor Donald Colbert in his book, "The Bible Cure For Colds and Flu."
Relaxed Breathing Exercises
During a sinus infection, you may unknowingly exacerbate your symptoms by tensing the muscles in your face and neck. Relaxed breathing exercises may alleviate sinus pain and symptoms of sinusitis caused by muscle tension, according to the New York Ear, Nose and Throat Center. Stand in front of a mirror so you can observe the spots where you might be holding tension in your jaw, neck and face. Breathe in deeply for a count of four, allowing the breath to stem from your abdominal area. Relax your jaw, forehead, eyebrows, shoulders and neck. Exhale slowly for a count of six. Repeat this exercise for several minutes.
Yoga
Yoga poses known as inversions may help sinus pressure, congestion and pain by increasing blood flow to the sinuses, according to yoga instructor William Mitchell in an interview with Yoga Journal. One beneficial inversion is the downward-facing dog pose. Start on your hands and knees. Align your head, neck and spine. Press your hands firmly into the floor and lift your knees away from the floor, raising your buttocks toward the ceiling. If your level of flexibility allows, straighten your legs and press your heels into the floor. Otherwise, keep your knees slightly bent and stay on your toes. Relax your head and neck and press your shoulders away from your ears. Stay in this pose for up to one minute, then return to your starting position.
Stretching
Gently stretching your neck and shoulders can alleviate or reduce sinus symptoms, says the New York Ear, Nose and Throat Center. Sit in a chair with your feet flat on the floor and your hands resting in your lap. Exhale and drop your left ear to your left shoulder. Look forward. Do not force your ear to your shoulder, just allow your neck to stretch naturally from the weight of your head. Hold this stretch for a few seconds, then inhale and return your head to center. Repeat on your right side.
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Writer Bio
Ashley Miller is a licensed social worker, psychotherapist, certified Reiki practitioner, yoga enthusiast and aromatherapist. She has also worked as an employee assistance program counselor and a substance-abuse professional. Miller holds a Master of Social Work and has extensive training in mental health diagnosis, as well as child and adolescent psychotherapy. She also has a bachelor's degree in music.