Balance Exercises to Reduce Dizziness
Dizziness or vertigo may be caused by neurological problems and disorders of the internal ear. Symptoms of vertigo, such as spinning sensations and loss of balance, can increase the risk of falling and interfere with daily activities. The Hearing and Balance Center at the University of Maryland recommends vertigo exercises to help the body adjust to symptoms and better cope with dizziness.
According to Health.com, the Romberg exercise is recommended as a beginning exercise for vertigo. To do this exercise, stand with a chair facing forward in front of you and a wall behind you. Stand up straight with your feet together and your arms at your side. Hold this position for 30 seconds twice a day. Progress to doing this exercise with your eyes closed. The chair should be stable enough to support you if you fall or feel dizzy.
Standing Sway Exercise
This exercise helps to control dizziness and feelings of unstableness. Begin by standing in front of a wall with a chair in front of you, as with the Romberg exercise. Stand straight with your feet shoulder-width apart and arms at your sides. Slowly lean back on your heels and then forward on your toes without holding or touching the wall or the chair for support. Repeat 20 times twice a day and progress to doing this exercise with your eyes closed.
Brandt and Daroff Exercise
The Hearing and Balance Center at the University of Maryland recommends the Brandt and Daroff exercise to decrease symptoms of vertigo. To begin, sit on the middle edge of your bed with your feet on the floor. Then quickly lie down on your right side with your faced turned toward the ceiling. Remain in this position for 30 seconds, sit upright and lie down on your left side with your face turned upward. Remain in this position for 30 seconds and repeat two to four times on each side.
Marching in Place
This exercise helps decrease loss of balance. Begin in the Romberg exercise position with a chair in front of you and a wall behind you. Stand up straight with your arms at your side and march in place lifting your knees high. Continue with 20 steps twice a day and progress to doing this exercise with your eyes closed.
Head Movement Exercise
This exercise helps condition the balancing of the internal ears. Begin by standing straight in front of a wall with a chair in front of you as in the Romberg exercise. Then move your head up and down and side to side 10 times each. Repeat this exercise twice a day and progress to doing the head movements with your eyes closed.
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