Many people feel vertigo. If you suffer from Meniere’s disease, paroxysmal positional vertigo or benign (BPPV) you might be forced to struggle with vertigo for your entire life, but there are some specific balance exercises that you can do to reduce your conditions effects and here is everything you need to know about balance exercises.
The sensation of spinning that puts you at risk of falling will also affect the quality of life if interfere with your daily activities. There are balance exercises you can do at home to help you controlling vertigo.
Exercises for vertigo seem simple but, depending on the severity of vertigo, you may find them to be difficult to perform. Balance exercise generally consist of exercises of different levels of difficulty (will gradually increase) that will help you:
- maintain balance in the standing position
- maintain balance while swinging
- maintain balance in turns
- maintain balance while walking
If you suffer from bouts of vertigo, no matter the cause, you are at risk of losing your balance and fall. The benefits of performing balance exercises can result in getting a better balance which will prevent you to fall and injure yourself or injure others.
Repeated episodes of vertigo may result in a decreased function of the inner ear, which will emphasize the lack of balance.
These exercises will help you to maintain your inner ear function and balance. Balance exercise can help you improve your self-esteem and self-confidence and as you balance improves, you will feel more confident that you can get out of the house and you can do regular outdoors activities with other people.
Within days or weeks of conscientious practice of these balance exercises, you should feel a reduction in the symptoms of vertigo.
Types of balance exercises
Use these exercises to improve and keep your balance. Symptoms of vertigo should decrease or disappear in a short period of time ranging from few days to several weeks.
At each exercise, start slowly, do not rush it or hurry on balance exercises.
With time, you will be able to exercise for longer periods of time or to do more repetitions.
On your first exercise, it’s really important to have someone to stay next to you to help you not falling. As you progress, you will be able to do the exercises alone.
Exercises to improve your balance in case of vertigo are getting more difficult, gradually, so we’ve split them in five grades of difficulty.
Stand up with your feet stick together and hold your arms by your body (at your sides), keeping the head straight. Hold this position for 30 seconds.
Stand up with your feet stick together and hold your arms by your body (at your sides), while you move your head up and down and from right to left. Try balancing your body.
If you monitor the transition from Grade 1 to Grade 2 you can become aware of your progress. Make a list that contains the time that you spent practicing, how frequently you kept your eyes open or closed and how you felt during these first two balance exercises.
Shift your weight from a side to the other: start with a low shift and increase the angle as you gain more practice
Stay on one foot for 30 seconds, then switch to the other foot for another 30 seconds
Climb on a balance ball or board and try keeping a balanced position for at least 20 seconds.
Also, walking balance exercises can improve balance and can relieve you from the vertigo effects. A specific method that you can do when walking is to walk stepping from hill to toe.
Other methods of improving balance are to apply for Tai Chi, pilates, or Yoga classes and to start slow. Tell your coach about your issue and he will most definitely help you gaining more balance.
These balance exercises will eventually help you prevent dizziness and fall, will reduce the risks of injuries caused by vertigo, and will improve your ability to define where you are in space and time (proprioception).
These exercises can also be done by healthy people who feel that they’re facing a balance issue, or for relaxation.