Top 4 Exercises for Relief in Vertigo

Vertigo is one of those conditions where you feel you are spinning even while standing still. You may also feel like your surroundings are moving, even though they’re not. While vertigo can quickly become frustrating and get in the way of your day-to-day activities, some exercises can help in providing relief.

Before we review these exercises, it is crucial to note that there are two types of vertigo:

• A problem causes central vertigo in the brain.
• Peripheral vertigo is caused by pain in the vestibular nerve or inner ear.

Vertigo exercises treat peripheral vertigo caused by benign paroxysmal positional vertigo (BPPV).

One condition happens when tiny calcium carbonate crystals from another part of your ear enter the semicircular canal of your inner ear. These exercises help redistribute those crystals.

If you suffer from peripheral or central vertigo, which BPPV doesn’t cause, these exercises won’t work for you.

Brandt-Daroff Exercises

Brandt-Daroff exercises use gravity to help in dislodging the crystals from the semicircular canal. You can take into consideration the following steps to try Brandt-Daroff exercises:

1. Sit in the middle of the bed with your feet on the floor. Now turn your head 45 degrees to the right.
2. Without moving with your head, lie down on your left side. Wait for the dizziness to pass; wait for more than 30 seconds. If you are not feeling dizzy, pause for 30 seconds.
3. Return to the starting position and pause for 30 seconds.
4. Now, turn your head 45 degrees to the left and repeat steps two and three on the right side.
5. Return to the starting position and pause for 30 seconds.
6. Complete one set of five repetitions on both sides.
7. Before you try to stand up, wait for any dizziness to pass.

Your aim must be to do one set in the morning and another at night. Repeat every day for two weeks.

Semont maneuver

The liberatory maneuver, or Semont maneuver, is another exercise for BPPV. It takes slightly less time than the Brandt-Daroff exercises, but it is best to do it under your healthcare provider’s supervision.

If you have left-ear BPPV, your healthcare provider will likely walk you through the following steps:

1. Sit upright at the edge of your bed and turn your head 45 degrees to the right.
2. Swiftly drop to the left until your head is on the bed. Now hold for a minute.
3. Now, quickly move your body to the right side in one movement. Do not change the angle of your head (you would now be facing the floor).
4. Hold for a minute. Slowly return to starting position.
5. If you are a person with a right-ear BPPV, turn your head to the left and drop first on your right side.
6. Sit for ten more minutes after performing this maneuver.

Repeat it once a day until you resolve the symptoms.

Epley maneuver

The Epley maneuver is one of the popular exercises for vertigo. The original Epley maneuver needs help from the healthcare provider. However, you can do it yourself at home with the modified version below the version known as the home Epley maneuver.

You can follow these steps if you have left-ear BPPV. If you have a right-ear BPPV, you must complete the steps in the opposite direction:

1. Sit in an upright position on the bed. Place your legs straight ahead, and now put the pillow behind you.
2. Turn your head 45 degrees to the left.
3. You can lie back quickly until your shoulders are on the pillow. Wait for your dizziness to subside, plus 30 seconds.
4. You must now turn your head 90 degrees to the right without lifting it and hold for 30 seconds.
5. Turn your body until you lie straight on your right side. Wait for the dizziness to subside for 30 seconds.
6. Sit upright on the right edge of the bed for 15 minutes after performing the Epley maneuver.

Repeat once a day until you do not experience symptoms for 24 hours.

Foster maneuver

The Foster maneuver, also called the half somersault, is one of the most straightforward exercises you can come across for vertigo. It doesn’t require you to be in bed or have help from another person.

You can follow these directions if you have a left-ear BPPV. If you have a right-ear BPPV, you can follow these steps on the right side:

1. Kneel down and gently place your hands on the floor. Tilt your head up and back. Wait until you feel any dizziness passes.
2. Place your forehead on the floor tuck your chin towards the knees.
3. Turn your head 45 degrees to face your left elbow. Now hold for 30 seconds.
4. Keep your head 45 degrees, raise your head until you reach its level with your shoulders and back. Hold for 30 seconds.
5. Raise your head to the fully upright position.

You may need to repeat the maneuver four or five times to get relief. You must also wait for 15 minutes in between each attempt.

Conclusion

It is not uncommon for these exercises to cause dizziness, even after doing it for a single movement. If you want to do these exercises safely, do not be in a hurry. Take your time; wait for 30 seconds or until the dizziness passes between each movement.

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