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The damage to the vestibular system that helps control balance and eye movements leads to common symptoms like dizziness and lack of balance. To improve balance and reduce dizziness-related problems, there are certain do-at-home exercises that are of great help.
Benefits Of These Exercises:
- Relax the neck and shoulder muscles
- Train the eyes to move independently of the head
- Improve general co-ordination,
- Encourage natural unprompted movement.
Exercises to be Performed While Sitting
· Eye Movements
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What to do?
- Look from side to side
- Look up and down
- Convergence exercise (Focus on finger moving from 3 feet to 1 foot away from face)
How to do?
Start slow and gradually pick up speed. Repeat this exercise 10 times twice a day.
· Head Movements
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What to do?
What to do?
- Bend head forward and backward
- Turn head from side to side.
How to do?
Start slow, pick up speed, and then perform with closed eyes. Repeat this exercise 10 times twice a day.
· Shoulder Movements
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What to do?
- Shrugging & rotating shoulders.
How to do?
Start slow, pick up speed, and then perform with closed eyes.Repeat this exercise 10 times twice a day.
Body Movements
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What to do?
- Bend forward towards the ground while sitting on a chair.
How to do?
Start slow, pick up speed, and then perform with closed eyes. Repeat this exercise 10 times twice a day.
Exercises to be Performed While Standing
· Sit Ups
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What to do?
- Sit down on a hair and stand up again and again for 10 times twice a day.
· Ball Throwing
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What to do?
- Throw a ball to another person under the knee level.
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What to do?
What to do?
- Throw a ball to another person above eye level.
Exercises to be Performed While Moving
- Walking In A Room
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What to do?
What to do?
- Walk inside a room with eyes open and closed
- Walking Up & Down the steps
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What to do?
What to do?
- Walk up and down the steps with eyes open and then closed.
Dos and Don’ts of Vestibular Exercises:
Do these things before doing these exercises:
- Do ensure that you are in a safe environment before you start any of the exercises to reduce the risk of injury.
- Do not panic if you experience dizziness whilst doing these exercises. This is completely normal.
- Do consult a specialist or physiotherapist before performing these exercises.
Do not perform these exercises in the following conditions:
- Sudden change or fluctuation in hearing
- Onset of pressure or a feeling of fullness in your ear to the point of discomfort or pain (many people experience a slight increase in ear pressure but pain should never occur)
- Onset of ringing in your ears or a sudden change in intensity of already existing ringing
- Fluid discharge from your ears
- Pain and discomfort in your neck and back associated with doing the exercises
Source Url: https://krsnaphysioplus.com/basic-exercises-manage-vestibular-disorder/
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