Vertigo is a common symptom of conditions like Meniere’s disease and benign paroxysmal positional vertigo (BPPV), as well as a common side-effect of many types of medications. If you suffer from recurring episodes of vertigo, you are at a risk of an injury caused by a fall. To prevent these injuries and improve balance, there are exercises you can try at home.
How to Get Started
With each exercise, make sure to start out slowly. It’s best to have someone present when you try each new exercise to help catch you if you fall. As you progress, you can start doing the exercises on your own, trying each time to practice it for longer or even with your eyes closed. You should see improvement in a few days to a few weeks with regular exercise.
The exercises we cover include the Romberg, standing sway and marching in place exercises. For these exercises, stand with a chair in front of you and a wall behind you to help with balance. This is especially important if you’re practicing alone.
Put your feet together and your arms to your side. Hold the position for 30 seconds. Try this twice a day until you can do it with your eyes closed.
Standing Sway Exercise
Put your feet shoulder-width apart and your arms to your side. Gently lean forward then backward, shifting your weight from your toes to your heels without lifting your feet. Move your shoulders and hips together, and don’t bend at the waist. See how far you can sway back and forth without taking a step. Try this twice a day, starting in 30 second increments.
Then repeat the exercise, instead swaying side to side.
Marching in Place Exercise
Stand with your feet a comfortable distance apart and your arms at your side. March in place, lifting your knees high toward the ceiling. Do this exercise twice a day, starting with 20 steps then progressing to 30. Then try with your eyes closed.
For more information about balance disorders or to talk to an expert about vestibular rehabilitation, call Albany ENT & Allergy Services today.