Vertigo is the dizzy feeling a person experiences when he feels there is constant movement around him, even though things are standing still. Vertigo is not a disease, but a symptom that occurs from a problem with a person's vision or inner ear. Performing balance exercises for vertigo helps to alleviate symptoms and increase balance, which may reduce future problems.
Neck Rotations
Neck rotations help with balance and coordination and may relieve the vertigo symptoms when a problem exists. Sit on the bed with your legs hanging over the edge and look forward. Rotate your neck to look over your right shoulder and then to the opposite side to look over the left shoulder. Use slow and smooth movements while performing this exercise. Complete 20 repetitions at a slow, comfortable pace that does not cause dizziness. Repeat the exercise for 20 additional repetitions at a slightly faster pace. The speed you choose depends on your level of dizziness. Keep your eyes open during this exercise until the symptoms are no longer present. Complete this movement in a standing position to further assist with vertigo balance.
Brandt-Daroff
The Brandt-Daroff exercise can alleviate symptoms of vertigo and help you with balance. This exercise works well when completed three times a day when you have the symptoms of vertigo. Sit on a bed so your legs hang over the edge and your head is turned 45 degrees to the left side. Move your body quickly to the right so you are side-lying down on the bed, keeping the 45-degree angle of your head. Hold the position for 30 seconds and sit up. Complete five repetitions on each side of the body.
Walking
Walking is an exercise movement that helps with balance when vertigo symptoms are present. Hold onto a railing or wall if you feel unsteady on your feet during the exercise. Walk for five steps and then stop quickly. Stand for 10 seconds to relieve any dizziness, and then repeat the exercise until you have covered a distance of approximately 50 feet. Change the exercise slightly when you feel confident by walking five steps forward and then turning around to walk five steps back to the starting position. Stand for 10 seconds and repeat the exercise five times.
Nodding
Nodding is a tai chi movement that helps increase your balance with vertigo. Get into position by standing with your back straight and head looking forward. Hold onto a wall or chair back if you are unsteady on your feet. Take in a deep breath with your eyes open. While exhaling, slowly lower your chin to the chest as if you were nodding. Slowly raise the head back to a straight position while inhaling. Continue the movement by exhaling and nodding the head backwards so you are looking at the ceiling. Complete the exercise by inhaling and raising the head to the straight position. Repeat the exercise five times when the symptoms of vertigo persist.
References
- University of Pennsylvania Department of Neurology; Benign Paroxysmal Positional Vertigo; David Solomon, MD, PhD; 2000
- University of Maryland Medical Center: Benign Paroxysmal Positional Vertigo
- Providence Health and Services; Walking Exercises for Vertigo; December 2008
- Vestibular Disorders Association; Improving Balance with Tai Chi; Gaye Cronin, et al.; 2009
- Tai Chi Net Guide: Neck/Cervical Vertebrae Exercises
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