What Are the Best Exercises for Vertigo and Dizziness? | Balance Problems
Imagine your world spinning like a top, or being unable to keep your head up and focused. It gets such that all you can do is lie down, close your eyes, and wait patiently for it to subside. That’s what dealing with vertigo feels like, and finding the right exercises can be a game-changer in managing these dizzy spells.
Have you ever tried the Brandt-Daroff exercises or the Epley manoeuvre? These specific movements aim to reposition the tiny crystals in your inner ear, which are often the culprits behind benign paroxysmal positional vertigo (BPPV).
Gaze stabilization exercises and vestibular rehabilitation also play vital roles in reducing dizziness and improving balance. Are you curious about the potential benefits of these exercises?
Brandt-Daroff Exercise for positional vertigo
If you’re dealing with benign paroxysmal positional vertigo (BPPV), performing Brandt-Daroff exercises can help alleviate your symptoms by dislodging the crystals in your inner ear that cause dizziness. These exercises are a vital vertigo treatment at home that can greatly reduce your discomfort.
To perform Brandt-Daroff exercises, sit on the edge of your bed. Quickly lie down on one side, keeping your head at a 45-degree angle facing upwards. Stay in this position for 30 seconds, or until the dizziness subsides. Sit back up quickly and wait for another 30 seconds.
Then, repeat the process on the opposite side. This sequence counts as one repetition. Try to complete 5 repetitions on each side, twice a day.
These exercises for vertigo and dizziness aim to acclimatise your body to dizziness-inducing positions, thereby gradually alleviating your symptoms. Consistency is key, so make sure you stick to the routine daily.
Below is also a great video tutorial from Fauquier ENT on performing the Brandt-Daroff Exercises:
Epley Maneuver for BPPV
The Epley maneuver effectively alleviates vertigo symptoms by repositioning displaced inner ear crystals.
This technique involves a series of specific head and body movements designed to guide the misaligned crystals back to their proper location in the ear. Research consistently supports the Epley manoeuvre’s effectiveness, particularly for those suffering from benign paroxysmal positional vertigo (BPPV).
To perform the Epley manoeuvre at home, follow these steps:
- Sit on your bed. Turn your head 45 degrees towards the affected ear.
- Lie down quickly. Keep your head turned and lie back so your shoulders are on the pillow and your head is slightly hanging off. Hold this position for 30 seconds.
- Turn your head. Rotate it 90 degrees in the opposite direction, without raising it. Hold for another 30 seconds.
Repeat these steps a few times a day until you experience vertigo relief. For a clear video walkthrough of the Epley Maneuver, please watch the below video tutorial from Fauquier ENT on performing the Epley Maneuver:
Semont Maneuver
Now, let’s explore the Semont manoeuvre, a clinically proven technique to alleviate vertigo symptoms by repositioning inner ear crystals.
This manoeuvre specifically targets benign paroxysmal positional vertigo (BPPV), a condition where displaced crystals in your inner ear cause vertigo. By performing a series of head and body movements, you can help dislodge these crystals and move them to a less sensitive area, thereby reducing vertigo.
Here’s how you can perform the Semont maneuver:
- Start by sitting on the edge of your bed. Turn your head 45 degrees to the right.
- Quickly lie down on your left side, keeping your head turned.
- Hold this position for about 30 seconds, or until the dizziness subsides.
- Then, without changing your head's angle, quickly move to lie on your right side.
- Keep your head at the same 45-degree angle, now facing downward. Stay in this position for another 30 seconds.
- Finally, return to a sitting position.
For safety and effectiveness, it’s best to perform this manoeuvre under the guidance of a qualified Physio that is experienced and trained in vestibular rehabilitation.
Research supports the Semont maneuver’s efficacy in resolving BPPV-related vertigo symptoms, making it a valuable tool in managing your condition.
Here’s a useful video tutorial on the Semont Maneuver from the University of Michigan:
Gaze Stabilisation
Gaze stabilisation exercises, designed to retrain your brain and reduce dizziness, involve specific eye movements that enhance your overall stability.
These exercises are vital for managing vertigo, as they help you control dizziness during head movements. By practicing these regularly, you can greatly reduce the sensation of spinning and enhance your balance.
To begin your gaze stabilization exercises, follow these steps:
Sit comfortably and keep your head still. Focus on a fixed point in front of you and slowly move your eyes from left to right. Repeat this for about one minute.
Similar to the side-to-side movements, keep your head still and move your eyes up and down, focusing on a fixed spot. Do this for one minute.
To further challenge your gaze stabilisation, move your eyes diagonally from the top left to the bottom right, and then from the top right to the bottom left. Repeat for one minute.
Consistent practice of these exercises can help you better manage dizziness when moving your head quickly. Remember, the key is regular, deliberate practice to retrain your brain and improve your overall balance.
Conclusion
You’re dizzy, and the room is spinning like a bad carnival ride?
Do your best to not fret (easier said than done we understand), try these exercises, like the Brandt-Daroff and Epley manoeuvres to see if they can provide some relief.
If you’re still having issues with vertigo and dizzy spells, please reach out to a professional for further assistance. These exercises can be highly effective, however they are not guaranteed to work in all situations, and help is available.
Reach Out For An Assessment If Vestibular Rehabilitation Sounds Right For You
You don’t have to put up with dizziness disorders any longer – the issue is more common than you think and very treatable. Our trained & experienced vestibular rehabilitation physio can help you regain your sense of balance & get back to doing the things you enjoy in life.
Please schedule an appointment with Jack here or call us on (03) 4514 0975 to learn more information about the root cause of your dizziness & loss of balance and start taking the first steps to a more confident and balanced lifestyle.
Rosanna Physio
Rosanna Physio has been serving the people of Rosanna and its surrounding suburbs since 1989. We have the education, qualifications and experience to effectively treat any muscle or joint injury that requires expert physical therapy care.
