Vertigo is a type of dizziness that involves the feeling of motion--that either you or your surroundings are spinning. In benign paroxysmal positional vertigo, symptoms are triggered by changes in the position of your head. Mayo Clinic says that although BPPV is rarely dangerous, it can lead to falls, and notes that you should see your doctor if you have unexplained vertigo lasting for over a week, trouble speaking, chest pains or leg or arm weakness. Exercises may help alleviate positional vertigo. Before beginning them, consult your doctor.
Eye Movements
To begin this exercise, suggested by Medicine Net, sit comfortably in a chair or in bed. Look up and then down, very slowly at first, then increasing in speed. Next, look back and forth, changing your gaze slowly from one side of the room to the other, then making your eyes travel more quickly from side to side. Finally, look up and down diagonally, following an imaginary slanting line across your field of vision, starting out slowly and then making the eye movements more rapid. When you are comfortable doing these exercises sitting down, you should try them standing up.
Thumb Focus
While seated, hold your thumb 2 feet in front of your face at eye level, and focus your eyes on it. While still gazing at your thumb, turn your head from right to left, then left to right, then nod your head up and down. Start with slow, deliberate movements, then gradually increase the speed of the positional changes of your head, keeping your eyes focussed on your thumb the entire time. The American Association of Family Physicians recommends doing this exercise for 90 seconds at a time, and repeating it four times a day.
Head Movements
Keeping your eyes open, move your head forward and then backward by slowly moving your chin towards your chest, then rolling your head back. Increase the speed of the motion until you are performing the exercise rapidly. Next turn your head from side to side, eyes wide open, beginning slowly and then moving more quickly. Cock your head sideways to the left and then the right, beginning slowly and increasing the speed, then move your head up and down diagonally to both sides, making the shape of two strokes of a "V," beginning gradually and increasing the tempo of the movements as you go. After completing this series of movements, Medicine Net recommends repeating all four of them with your eyes closed.
Positional Changes Exercise
Begin by sitting in a chair, then rise to a standing position. Sit back down in the chair, and close your eyes. Then stand up fully erect, this time with your eyes closed. Next, move to a bed, and lie down, then get up as quickly as possible without falling. The American Association of Family Physicians suggests getting up toward both the right and left sides, five times per side, and performing this exercise in two 5-minute sessions twice a day.
Tightrope Walk
Walk a straight line by placing your heel directly in front of the toes of the opposite foot. The American Association of Family Physicians suggests doing this exercise in a place that has a railing, or in a narrow hallway so you can support yourself, if necessary, with the wall. For half an hour a day, practice walking 10 consecutive heel-to-toe stops without using any physical support.
Throwing Exercises
Start out standing up, with your hands above eye level, shoulder width apart, grasping a small ball in your left hand. Toss the ball to your right hand, and then back to your left hand. As tossing and catching the ball begins to feel more natural, you can move your arms farther apart to make the throw longer. Next, repeat the tossing and catching with your hands below knee level. Practice the exercise 5 to 10 minutes per day.
