Overview
Simple exercises can help you improve your balance when you have vertigo. Vertigo is a form of dizziness that can put you at risk for falls.
Do these exercises several times per day. Start with the first 3 exercises and try to do each exercise for 5 minutes. You might get dizzy when you first start, but try to do them for at least 5 minutes. If you no longer have vertigo with an exercise, go to the next exercise on the list.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Exercise 1
While sitting on the side of the bed and holding your head still:
- Look up as far as you can.
- Look down as far as you can.
- Look from side to side as far as you can.
- Stretch your arm straight out in front of you. Focus on your index finger. Continue to focus on your finger while you bring it to your nose.
Exercise 2
While sitting on the side of the bed:
- Bring your head as far back as you can.
- Bring your head forward to touch your chin to your chest.
- Turn your head from side to side.
- Do these exercises first with your eyes open. Then try with your eyes closed.
Exercise 3
While sitting on the side of the bed:
- Shrug your shoulders straight upward, then relax them.
- Bend over and try to touch the ground with your fingers. Then go back to a sitting position.
- Toss a small ball from one hand to the other. Throw the ball higher than your eyes so you have to look up.
Exercise 4
While standing (with someone close by if you feel uncomfortable):
- Repeat Exercise 1.
- Repeat Exercise 2.
- Pass a ball between your legs and above your head.
- Sit down and then stand up. Repeat. Turn around in a circle a different way each time you stand.
- With someone close by to help you, try the above exercises with your eyes closed.
Exercise 5
In a room that is cleared of obstacles:
- Walk to a corner of the room, turn to your right, and walk back to the starting point. Now, repeat and turn left.
- Walk up and down a slope. Now try stairs.
- While holding on to someone's arm, try these exercises with your eyes closed.
Current as of: October 27, 2024
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.