Maintaining equilibrium and avoiding dizziness, especially for people suffering from Benign Paroxysmal Positional Vertigo (BPPV), means performing daily neck exercises. The majority of these exercises can be performed in bed or with little more than the resistance provided by pressing the head with the hands. Free weights are prescribed for the rotational exercises, but the range of motion is so minimal that holding them should not be particularly strenuous.
The Home Epley Maneuver
The Epley Manuever should be performed at night, prior to sleep, to mitigate any dizziness that might be triggered. The entire exercise cycle should take less than 10 minutes and requires no special equipment. Begin by sitting on a bed, legs straight, arms at the sides, palms flat against the mattress, eyes looking straight ahead. Turn your head left, looking left, and hold for one minute. Keeping the head in a fixed position, slowly lay flat and hold for 30 seconds. Turn the head to look right, and then roll the body to the right until the hip is flat against the mattress. Hold for 30 seconds. Slowly return to a sitting position, wait one minute, and then repeat by looking to the right this time.
The Brandt-Daroff Exercise
Begin by sitting on the edge of a bed, feet flat on the floor, the back is straight. Facing forward, lie on the right hip, tucking the feet in, and look up at a 45-degree angle. The arms should be kept free of tension, with the elbows tucked in at the rib cage. Hold this side-laying position for 30 seconds, and then slowly return to a sitting position, feet on the floor. Repeat the exercise for the left side. According to Timothy C. Hain, M.D., the Brandt-Daroff Exercise should be performed over the course of two weeks, three times a day.
Free Weight Exercises
These simple free weight exercises can help build strength, reduce tension and restore equilibrium. The dumbbells need not be particularly heavy. Begin by standing with feet shoulder-width apart, a dumbbell in each hand. Slowly lift the shoulder to the ears, performing a shrug. Do not hold the shrug or keep the muscles tense. Repeat between 12 and 15 times. Follow the shrugs with a set of deltoid raises. Keeping the arms straight, without locking the elbows, lift the arms up, as if simulating a bird flying. Do not raise the arms above the clavicle. Repeat 12 to 15 times and perform two sets of each exercise.
Resistance Exercises
As prescribed by the Department of Environmental Safety at the University of Maryland, these resistance exercises require little more than pressing the head against the hands in various positions. Begin by pressing one hand against the side of the head. Keep the head in position, resisting the pressure of the hand for a count of five. Relax and repeat with the other hand. Follow this exercise with forward resistance exercise. Press both hands against the forehead while trying to drive the head forward. Hold for a count of five then relax. Finish by placing the hands behind the head and driving the back of the head into the palms. Hold for a five-count and relax.
Member Comments