Our brain structures have the ability to counteract vertigo (central-vestibular compensation). To do so, our brain has to learn to consider only correct information and ignore erroneous one – e.g. information coming from an affected balance organ. Even the malfunctioning of one or both balance organs can be compensated by way of consistent and strict balance training! This learning process can be specifically helped along through certain vertigo exercises, also called balance exercises. Even the movements of your daily life, e.g. taking a walk (with company to make you feel safe), can be a helpful balance exercise.
Truth is, with vertigo - regardless which type of vertigo - you should not take it easy but on the contrary strengthen your overall balance system through physical activities like balance training. This boosts your balance system and your body's own ability of compensating. This, in general, also supports the recovery process after a vertigo attack and helps alleviating the complaints.
In the following we present you specific vertigo exercises that – in addition to the advantages of taking Vertigoheel® – are the ideal additional support during a vertigo attack. Apart from balance exercises that can be performed lying down, there are also exercises you can do sitting or standing up. By doing balance exercises on a regular basis, the brain learns how to handle vertigo. This again can lead to a situation where vertigo subsides for good.
For your convenience, we offer you our balance exercises as well as our vertigo diary as a download. That way you can print them out and always have them at hand.
Pick three to four vertigo exercises and do them in a reclined position or sitting down. Do these balance exercises several times per day over a period of four to six weeks. Should you at first feel dizzy during the vertigo training, ask friends or relatives to assist you or ask your doctor for advice. Regular training will help to alleviate the symptoms.
Exercise 1: Visually fix a point in space
Lying down, you fix a point on the ceiling. Keep your eyes on that point while turning your head from left to right alternately.
Exercise 2: Move objects
Sit down on a chair or in an easy chair. Take an everyday object (such as a ball or a plastic water bottle) and put it down on the floor in front of you. Then pick it up again, put it in your lap and put it down again at another spot on the floor – alternate left, right and in front of you. This exercise can also be performed standing up.
Exercise 3: Getting up
Get up from a sitting position and stand upright several times. At first with open eyes, then close your eyes for the second repetition.
Exercise 4: Touch your nose
Stretch out your arm and fix your eyes on your index finger. Then put your finger on your nose and back without taking your eyes off your finger. This exercise can be performed lying down, sitting down and standing up.
Exercise 5: Turn your body
In standing, rotate your upper body to the left and right (once with open eyes and then with eyes closed). Visualize a point in space with your eyes closed and follow it with your mind’s eye.
Exercise 6: Bow your head
While sitting down or standing up, fix a point in space and keep your eyes on it. Now bow your head forward and backwards, then to the right and to the left. Carry out these movements slowly at first, then faster.
Exercise 7: Juggle a ball
Toss a ball from one hand to the other at eye level with your eyes open. The closer apart your feet are, the more difficult the exercise. Start with your feet hip-width apart. You can vary the exercises by throwing the ball back and forth at knee level.
Exercise 8: Cushion treading
Put a large cushion or piece of rubber foam (thickness 10 cm) on the floor behind a chair or easy chair. Start treading in place on it, lifting each foot alternately and holding on to the backrest of the chair. At first with your eyes open, then closed.
Exercise 9: Tightrope walk
Walk along a straight line. This could be the line on your flooring or the edge of a carpet. First do the exercise with your eyes open, then closed. You can increase the difficulty of the exercise by going back and forth several times and by doing the "tightrope walk", i.e. putting one foot exactly in front of the other. Make it even more difficult by moving your head from left to right during your walk and with your eyes open.
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