Best exercises to fight Vertigo
The Brandt-Daroff exercise is one of the simplest yet effective ways of reducing vertigo related issues. The exercise can be performed unsupervised at home as it only involves movement of the upper body to sides. To perform the exercise you need to find a firm seating above ground level to lie on (edge of your bed). Now, sit in an upright and relaxed position. Slowly move into the lying position on one of your sides while your nose is still pointing the ceiling. You will experience your regular bout of dizziness. Wait till it subsides and then sit back up. If you experience dizziness while getting back up then wait before repeating the exercise for the other side. Perform the exercise in a set of 20 at least twice a day.
Forced Prolonged Positioning
Forced prolonged positioning is a technique which is used to force the misplaced octoconia out of the horizontal canal. This treatment is mostly recommended if the other hand manoeuvre techniques fail to provide any relief. To perform it a patient has to lie in the same position for the next 12 hours with his head towards the unaffected ear. This exercise is performed to force the octoconia out of the canal.
These home exercises can be easily performed unsupervised but get your therapists approval before starting.
- Balance exercises
Sports and walking can have a major impact on your motion perception. To improve your general balance it is advised that you walk for a good 20 minutes for five days a week. Sports such as a play-catch can drastically improve vertigo related symptoms.
- Head exercises
Perform all the dizziness inducing head movements repeatedly for up to 3 weeks and observe the difference. Start with rocking your head back and forth imitating movement that triggers dizziness. Increase your speed gradually. Next, you could try the side-to-side head turning exercise, starting slowly and then increase speed. Once you are comfortable performing both the exercises with minimum dizziness, you can repeat the exercises with your eyes closed.
- Eye Exercises
Vertigo also causes blurred vision. These simple eye exercises can be performed to keep your sight stable. Start with looking up slowly and then looking down slowly. As you get comfortable with the movement increase the pace gradually. You can perform the same exercise by looking sideways instead of up and down. Another effective exercise is to make use of your hand as a focus point. Hold your arm out and let your eyes concentrate on one of your fingers. Then move your arm sideways with your eyes still focussing on your finger.
Don’t let vertigo hamper your quality of life. Consult your physiotherapist and start working towards a better health.