Vertigo is an intense sensation that your surroundings are spinning or moving uncontrollably, even when you are standing still. It is a symptom of an underlying issue affecting the brain or inner ear.
Certain exercises may help improve symptoms. Here are four vertigo exercises that can help the brain and the sensory system in your inner ear adapt to changes in movement while also improving coordination, balance, and spatial awareness.
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The Brandt-Daroff exercises are a staple for helping improve the symptoms of vertigo. This series of movements helps the brain get used to the positions that trigger vertigo, gradually reducing the severity and frequency of vertigo over time.
Here’s how to do the Brandt-Daroff exercises:
- Sit on the edge of a bed with your torso upright and turn your head 45 degrees to the right.
- Slowly lie down on your left side. Stay there for 30 seconds.
- Gently sit up to the starting position. Pause briefly.
- Turn your head 45 degrees to the left and lie back down, except this time, on your right side.
- Stay for 30 seconds. Sit up again. Pause briefly.
- Repeat five times through.
For the best results, repeat the series of movements three to five times per day.
The Epley maneuver can help relieve symptoms of benign positional vertigo. This is a type of vertigo that happens when canaliths, which are small pieces of calcium, are floating inside your inner ear canals. The Epley maneuver moves the canaliths out of the canals so they no longer cause symptoms.
Perform the Epley maneuver with the following steps:
- Sit on the edge of a bed with your head turned 45 degrees toward the side that’s causing your vertigo symptoms.
- Lie back on the bed with your head tilted slightly downward off the bed. Hold for 20-30 seconds.
- Turn your head 90 degrees to the opposite side. Hold again for 20-30 seconds.
- Roll onto your opposite side, making sure to keep your head turned
- Hold this position for about 30 seconds. Slowly sit back up.
- Keep your head in a neutral position and pause briefly to stabilize.
The Semont maneuver is an exercise for vertigo caused by benign positional vertigo, a type of vertigo caused by inner ear issues. The maneuver repositions loose calcium crystals that cause vertigo, bringing them back to their correct position in the inner ear.
To do the Semont maneuver, follow these steps:
- Turn your head 45 degrees toward the side that is causing vertigo.
- Quickly lie down on the affected side, with your head tilted downward. Hold the position until the vertigo stops.
- Maintaining the same head tilt, move to the opposite side and hold for 20 seconds.
- Stay on the opposite side until the vertigo goes away, and then sit up while keeping your head neutral.
- Repeat the series a few times.
This exercise is another variation used to treat vertigo symptoms caused by issues in the inner ear. It’s similar to the other positional treatments but easier for people with neck or back issues because there’s less movement.
To do the half somersault maneuver, follow these steps:
- Kneel on the floor with your head looking upright.
- Transition into a crouching position by bringing your head toward your chest and floor like you’re about to do a somersault.
- Tilt your head about 45 degrees toward your elbow and hold the position for a moment.
- Come back to a neutral tabletop position with your head still tilted.
- Return to the starting position by slowly sitting up.
While exercises can be an effective way to help manage your vertigo, there are other things you can do to improve your symptoms. You can do the following when you have vertigo:
- Keep still. If you’re standing, sit or lie down.
- When you’re ready to go back to your activity, do so slowly.
- Don’t make sudden changes in position.
- Avoid reading.
- Avoid bright lights.
- Ask your doctor about medication options to treat symptoms like nausea.
In between vertgio episodes, consider going to physical therapy. The exercises can help improve any balance problems and strengthen your muscles to help prevent falls.
If your vertigo doesn’t go away or prevents you from living your daily life, contact a doctor. You should also contact a doctor if this is your first time having vertigo.
If you have vertigo with any of the following symptoms, you should get emergency medical help:
- Double vision
- Slurred speech
- Loss of coordination
