Vertigo

Vertigo Exercises You Can Do At Home

The best exercises for controlling dizziness and nausea and regaining your center of balance.

Dizziness and other vertigo symptoms can be relieved with certain activities. No, you don’t have to climb a skyscraper to have vertigo. Vertigo sufferers may feel a whirling feeling when sitting or even without moving an inch. Ear infections, inflammation, aberrant bone development, inflammation, middle ear calcium deposits (benign paroxysmal positional vertigo or BPPV), or head trauma can all cause this illness.

While vertigo is unpleasant, several activities can assist to reduce symptoms while also improving general balance and coordination.

Exercises

Single Leg Balance

  • Stand tall, your feet hip-width apart. You can use a chair or a wall as a support.
  • Lift your left foot off the floor, flex your knee, and center your weight on your right leg.
  • Maintain this posture for 10 seconds.
  • Rep with the right foot.
  • You can move your head side to side and up and down if it feels comfortable while executing the leg balancing.

Romberg Stance

  • Stand with your feet close together. You can grab a chair or a wall.
  • Close your eyes for a moment. Maintain a straight face.
  • Hold this position for 15 seconds.
  • Turn your head from side to side and open your eyes.
  • Repeat for around 10-15 seconds.
  • Move your head from side to side.
  • Repeat for 15 seconds.
  • Rep the procedure with your eyes closed.

Gaze Stabilization Exercise

  • Place yourself on a mat or a bed.
  • Extend one arm and extend your index finger.
  • For 15 seconds, focus on your index finger.
  • Slowly turn your head to the right and left, keeping your gaze fixated on the tip of your index finger.
  • Repeat for 10 seconds.
  • Move your head up and down while keeping your sight on the index finger.
  • Repeat for 10 seconds.
  • With your attention fixated on the index finger, move your head diagonally up and down. Repeat for 10 seconds.
  • Repeat on the opposite side.

Foster Maneuver

  • Kneel on a bench with your palms flat on the surface and look down.
  • Look up at the ceiling with your head tilted.
  • Maintain this position for 15 seconds.
  • Tuck your chin towards your legs and place your head on the bench in a half-somersault position.
  • Maintain this posture for 15 seconds.
  • Turn your head 45 degrees to the right.
  • Hold this position for 15 seconds.
  • Maintain the same position of your head and stretch your arms. Hold this position for 15 seconds.
  • Maintain the same posture of your head, take your hands off the bench, and kneel. Maintain this posture for 15 seconds.
  • Rep the steps in the opposite direction.

Semont Liberatory Maneuver

  • Sit at the foot of your bed and tilt your head 45 degrees to the right.
  • Lie down on your left side, keeping your head in a neutral posture (nose pointing up). Maintain the position for 60 seconds.
  • Get into a sitting position and swiftly lie down on your right, with your face facing the bed. Hold your breath for 60 seconds.
  • Sit for 5 minutes after returning to a sitting position.
  • Reverse all instructions if you have problems with your right ear.

Brandt-Daroff Exercise

  • Place yourself at the foot of your bed.
  • Lie on your left side and move your head 45 degrees to the right (nose up).
  • Maintain this posture for 30 seconds or until the dizziness subsides.
  • Take a seat and wait 30 seconds.
  • Rep on the opposite side.
  • Repeat this five times a day, twice a day.

Epley Maneuver

  • Sit at the foot of your bed and tilt your head 45 degrees to the right.
  • Maintain your head posture when lying down. Request that your physical therapist support your head and neck.
  • Your neck will be 30° extended. Hold the position for 30 seconds.
  • Turn to the right with your body. While you turn, the physical therapist will support your head. Maintain this posture for 20-30 seconds.
  • Rep on the opposite side.
  • Hold your head at a 45° angle, bend your knees, lift your legs off the bed, and push yourself up with your hands to come into a sitting posture. Your physical therapist will provide you with head support.
  • Turn your head slowly to gaze straight.

MIMI (Multi ion mask insert)

  • Can be worn with any facemask and provides additional heavy-duty protection.
  • Adult & Youth Sizes Available

Additional Information

Depending on what is causing your vertigo, your doctor may offer different sorts of balance training exercises or therapies. The treatments are as follows:

Proprioceptive/Balance Exercises: This sort of therapy aids in the reduction of vertigo symptoms and the improvement of balance.

Vestibular Rehabilitation Therapy: This therapy employs exercises to enhance the vestibular system, which is important for maintaining balance in the ear. The purpose of this therapy is to alleviate the patient’s symptoms while maintaining normal inner ear function. This form of treatment includes the Epley Maneuver/Repositioning Maneuver (indicated for those with BPPV).

Eye Tracking Exercises: This treatment may help minimize the amount of vertigo episodes.

Head-Elevated Activities: This sort of treatment aids in the reduction of vertigo episodes. It can also assist with dizziness-related symptoms such difficulties concentrating and thinking.

Gaze Stabilization Exercises: These exercises help you maintain your equilibrium by strengthening your ability to focus on a stationary object while moving your head.

Bottom Line

To minimize vertigo induced by BPPV, you can do these exercises every day under the direction of an expert physical therapist. If you have an ear infection or a head injury, see a doctor and acquire drugs before beginning these workouts. The repeated movement during workouts aids in the management of vertigo symptoms.

Vertigo is distinguished by a spinning sensation that might develop unexpectedly. There are several causes of vertigo, each with its own set of therapeutic choices. Certain exercises can be performed at home to treat benign paroxysmal positional vertigo (BPPV) caused by calcium deposits in the middle ear. Do these vertigo exercises on a regular basis under the supervision of a skilled physical therapist if you want to recover and receive relief quickly. These exercises may not be adequate to treat vertigo caused by other underlying disorders; you may also need to take the suggested drugs and treatments. Incorporate meditation and relaxation practices into your daily routine for general wellbeing.

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