If you feel a spinning or dizzy sensation as if things around you are in constant motion, you may have vertigo. Causes can include problems with the inner ear or sometimes vision. Neck exercises that work to retrain or strengthen coordination and balance help alleviate the symptoms of vertigo and may reduce the need for medications.
The Brandt-Daroff exercise can alleviate the symptoms of vertigo. Sit on the edge of a bed with your legs hanging off the side and your head turned 45 degrees to the right. Lie down quickly on your right side, keeping your head at the same angle. Stay in this position for 30 seconds. Return to the seated position and hold it for 30 seconds. Repeat the same movements on the left side and hold for 30 seconds. Repeat this exercise five times on both sides. Complete this exercise two to three times a day while vertigo symptoms are present.
Exercise that works on balance and coordination assists with the symptoms of vertigo. Sit on the edge of a bed or in a chair without armrests. Keep your eyes open while looking forward. Rotate your neck slowly to the right so you are looking over your shoulder and then slowly rotate your neck to the left so you are looking over your left shoulder. Complete the exercise by returning to the starting position in one, smooth movement. Perform this exercise 20 times in a slow, smooth movement. Repeat 20 additional repetitions using a quick, smooth movement. You can complete this exercise with your eyes closed as the symptoms lessen.
Tai chi employs flowing martial arts movements to help build balance and body strength. The tai chi exercise called nodding is a neck exercise that helps with vertigo. Look forward with your eyes open and take a deep breath. Exhale while lowering your chin towards your chest in a nodding motion. Inhale and raise your head back to the starting position. Exhale and lower your head backwards so you are looking toward the ceiling. Finish the movement by inhaling and returning to the starting position. Repeat this exercise six times using slow and controlled movements.
- University of Pennsylvania Department of Neurology: Benign Paroxysmal Positional Vertigo
- University of Maryland Medical Center: Benign Paroxysmal Positional Vertigo
- Vestibular Disorders Association: Improving Balance with Tai Chi
- ENT Kent: Vertigo Rehabilitation Exercises
- Tai Chi Net Guide: Neck/Cervical Vertebrae Exercises