Vertigo can get the better of us at times. However there are certain vertigo exercises that we can perform to counteract the effects of vertigo, helping us reduce dizziness and maintain our balance.
The Importance Of Vertigo Exercises
Within our bodies we have a system that’s known as the vestibular system (inner ear), which helps maintain our balance and equilibrium in relation to our surroundings and gravity. The mechanics of the vestibular system are highly complex, and if they are damaged or compromised, it can result with problems such as vestibular disorders and vertigo.
The vestibular system is intimately linked with your eyes (visual system), where a reflex known as the vestibulo-ocular reflex (VOR) is essential for the prevention of vertigo. It stabilises eye movements and prevents strong microtremors, allowing us to maintain clear vision whenever we move our head. If this reflex is damaged, it can cause episodes of vertigo and dizziness, as well as other issues such as a lack of balance and poor coordination.
How To Perform Vertigo Exercises
Vertigo exercises are designed to train the vestibulo-ocular reflex (VOR) and ensure the eyes and vestibular system are working together in harmony. Each time we move our head, we activate the vestibular system. But not only do we want to activate it, we want to ensure that we are enhancing and improving it in the right way.
Here we’ll be focusing on a simple vertigo exercise that will train the vestibular system. These are the necessary steps you need to take to perform it:
1.) Look into the distance and keep your eyes fixated on a point.
2.) Move your head towards the left and right, ensuring you are going at a pace that feels comfortable. It’s better to make sure that your head movement is smooth, rather than just focus on speed.
3.) Do 3 repetitions of this head movement and then rest for 1 minute.
4.) Whilst keeping your eyes fixated on the same point again, move your head upwards and downwards in a comfortable, smooth manner.
5.) Perform 3 repetitions and you’re all done.
Consistency is key
In order to see results, it’s important to perform this exercise on a regular basis. As a starting point, you can perform this exercise 3-4 times a week, where you can do the exercise one day and then alternate and rest the next. Once you become used to the exercise, you can increase the frequency and try doing it twice a day. At any point if you become dizzy during or after the exercise, stop and rest for at least an entire day.
For even more exercises on vertigo, you can grab a free edition of our book here.