Vertigo is the sensation that everything around you is spinning. Vertigo, like dizziness, is a symptom of an underlying condition, including inner ear and balance disorders, and can become debilitating. When an attack of vertigo strikes, you may find yourself off-balance and nauseated. Exercises to combat the condition can help you overcome the spinning and whirling sensations.
Identify Provoking Movements
Before you begin an exercise program for your vertigo, identify the movements that provoke dizziness. For some people, simply turning their heads to one side can cause vertigo. Others may experience dizziness as a result of several different movements. Vestibular rehabilitation therapy, or VRT, is a program that your physical therapist will tailor to your specific triggers, and involves repeating the movements that provoke vertigo. An example of a VRT exercise is turning your head to one side and waiting for the dizziness to pass before moving again. Over time, your body becomes accustomed to the movement and you may not experience vertigo anymore, or at least not to the same degree.
Balance Exercises
Balance exercises can help you control the feeling that you are going to fall when vertigo strikes. Stand up with your feet together and your hands down at your sides. Hold the position as long as you can, working up to 30 seconds. Try not to sway if possible. The Vestibular Disorders Association, an Oregon-based organization dedicated to helping people with inner ear and balance disorders, reports that the Nintendo Wii system can be a useful tool for vertigo sufferers. The balance board games, like walking a tightrope, provide solid rehabilitation for those who experience balance issues due to vertigo. The Wii system also tracks your progress with all of its games, which can be helpful in your journey to overcome vertigo.
Tai Chi
The slow movements of tai chi make the exercise an ideal treatment option for those affected with vertigo. Sudden, rapid movements are more likely to spur a bout of dizziness. The gentle pace of tai chi, along with its strengthening potential, can give you more stability in your stance, which leads to better balance. Tai chi movements strengthen your ankles and help you distribute your weight evenly throughout the large joints in your legs, including the knees and hips. These outcomes of practicing tai chi help you walk with ease when you feel dizzy and off-balance.
Walking
Falling, which can lead to a serious injury, is a fear of many people who suffer from vertigo. Walking without feeling like you are going to fall is an important part of rehabilitation. Walking exercises encourage you to walk short distances and stand as still as possible when a wave of dizziness approaches. Walk a few feet and stop abruptly, then assess how you feel. If you are dizzy, wait for the sensation to pass before walking again. Then begin the cycle once more. Gradually increase the distance you can walk before feeling dizzy. Once you have mastered the simple walking exercise, add more components that will help you overcome vertigo. Turn your head to the side with each step; after practicing that combination, bob your head up and down with each step.
References
- Vestibular Disorders Association; Home-Based Exercise; Nov. 16, 2010
- Vestibular Disorders Association; Using the Wii for Vestibular Rehabilitation; Margaret Fitzpatrick and Lynne Harding; 2009
- CIGNA; Walking Exercises for Vertigo; Anne Poinier and Colin Chalk; Dec. 29, 2008
- Vestibular Disorders Association; Improving Balance With Tai Chi; Gaye Cronin; 2009
