Vertigo is commonly believed to be a fear of heights, but it can also be experienced at ground level, while walking, or even when simply moving your head. According to MedicineNet.com, it is often caused by infections or conditions of the inner ear, which is central to maintaining your balance. The most common symptoms are dizziness, a feeling of being off-balance and vomiting. Balance exercises can help reduce the symptoms, but you should first seek an expert diagnosis and advice on the best treatment for your condition.
Stationary Exercise to Improve Balance
According to the HealthLinkBC, a British Columbia health advice website, improving your balance will reduce your chances of feeling dizzy and falling. When you do this--and any other exercise for vertigo--make sure you are in a safe environment, or better yet, ask a friend to stay with you. To test your balance, the HealthLinkBC website says to simply stand with your feet together and your arms by your side for 30 seconds. If you can do this easily, stand in the same position and try slowly turning your head from side to side and up and down.
Single Leg Stance
This exercise is an exaggerated version of the motion you make when walking, so it is particularly helpful if you experience vertigo when moving. It involves shifting your weight on to one leg and slowly lifting the raised leg out to the side. MayoClinic.com says to hold in the elevated position for up to 30 seconds, lower and repeat on the other leg. When first attempting this exercise, hold on to a chair or wall for support, but as you get better at it, let go and rely on your new and improved balance to keep you upright and stable.
Foot Rock
Pilates is based on the principle of increasing core strength, which is essential in maintaining good posture and stability. According to Pilates-Back-Joint-Exercise.com, this exercise warms up the feet and ankles, which are the very foundation of good balance. It can be done holding on to chair or wall for extra support, and involves rising up on your toes then rolling back through your feet on to your heels. Repeat this movement as many times as you can to get the blood flowing to your lower legs.
