Vertigo is the sensation that the area around you is spinning or that your head is spinning inside. It is the result of a problem with the part of your inner that controls balance. The most common form of vertigo is benign paroxysmal positional vertigo. Exercises can help your body adapt to the vertigo in most cases, but you should consult your doctor first to ensure they are safe and effective for your particular type of vertigo.
Gaze Stabilization
Gaze-stabilization exercises are simple maneuvers to improve your vision and help you focus on a stationary object while your head is moving. To perform a gazing exercise, write a letter of the alphabet on a piece of paper and hold it in front of you at eye level. The letter should be at least 1 to 2 inches high Gaze at the letter while moving your head side to side, ensuring the letter stays in focus. Start slowly then increase your speed. Keep up the movement for at least one minute. If you start to get dizzy or lose focus, stop and rest. Work up to performing the exercise three to five times a day. You can also perform the exercise by moving your head up and down.
Brandt-Daroff
The Brandt-Daroff exercise is a canalith-repositioning procedure, or CRP. Canaliths are tiny pieces of calcium carbonate attached to tiny hairs in your inner ear. In cases of vertigo, they have become detached, which leads to the dizzy and spinning sensations. There are other CRPs, but they need to be done under the supervision of a therapist. To perform the Brandt-Daroff exercise, sit on the edge of a bed or sofa and quickly lie down on your side so your whole side, particularly the ear, is in contact with the bed. Stay in that position for 30 seconds and then sit up. Repeat on the other side. If you get vertigo symptoms, stop until it goes away. The University of Kansas Hospital recommends doing this exercise for 20 repetitions on each side at least twice a day.
Standing
Exercises done standing can help because they train your brain to overcome the faulty signals it receives as the result of your vertigo. Repeat each exercise at least 20 times. To perform the first maneuver, start in a sitting position and stand, then quickly sit back down. Do the first 20 repetitions with your eyes open, then repeat it with your eyes closed for another 20 repetitions. Another variation on this maneuver is to spin 360 degrees before you sit back down; however, you should keep your eyes open when spinning. To perform the second maneuver, throw a small ball from one hand to the other, keeping it above eye level. When you are comfortable with the movement of the ball, perform it at the level of your knees. Do the standing exercises for five to 10 minutes at a time, for up to an hour a day. Stop and rest if your vertigo kicks in to the point that you lose balance.
Sitting
Sitting exercises focus on moving your head, eyes and upper body. Start by sitting on a chair or bed. Move your eyes up and down 20 times, then from side to side 20 times. Then, hold your finger at eye level about a foot away from your face. Move it away from you up to 3 feet and then back toward you, focusing on your finger the whole time. Repeat the movement 20 times, keeping your finger in focus as much as possible. For head movements, start with your eyes open and move slowly. Start by moving your head up and down 20 times, then side to side 20 times. Once you feel more comfortable, you can speed up and keep your eyes closed. Moving the upper body can help your brain get used to movement. Start by shrugging your shoulders 20 times, then move them in a circular motion for the same number of repetitions. To exercise the entire upper body, place small objects on the ground, then reach down and pick them up from your sitting position.
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