Has you ever experienced a scenario where while exercising, the world around starts to spin? Well, if it happens frequently to you, you need to get yourself checked for vertigo symptoms. Vertigo is a condition that causes sudden head movements causing dizziness, nausea and weakness. In some cases, vertigo can also leave you breathless. However, there are simple exercises that can not only help treat vertigo but also prevent vertigo and its symptoms.
Vertigo Exercises: Ways to Cure or Prevent Vertigo with Exercises?
Treating or preventing vertigo is only possible once you figure out the actual cause behind the condition. While many times vertigo is related to the brains cells and neuron, a ear infection could also be a reason for it.
While many doctors may suggest you enroll in a yoga or meditation class to help cure or prevent vertigo, there are also home-based exercises along with medicines that can free you off this motion-based sickness.
Vestibular Rehabilitation to Treat Vertigo
The vestibular system, which bridges the ear and the brain, balances your system and works in lines with gravity. However, vertigo imbalances your system which then makes you dizzy and uneasy. Vestibular rehabilitation is a specialized therapy which improves your balance that is caused due to vestibular disorders. A program based completely on the eye, head and hand movement is devised to lessen the instances of dizziness, weakness, instability due to eye movements and giddiness causing you to fall. Vestibular rehabilitation improves your system in a way that your other senses start to drive the brain to work in a certain manner.
Depending on the kind of vertigo caused due to vestibular disorder, there are three types of Vertigo exercises and they are:
- Habituation Exercise for Vertigo
- Gaze Stabilization Exercise for Vertigo
- Balance Training Exercises for Vertigo.
Vertigo Exercise #1: Habituation Exercise to Cure and Prevent Vertigo
Exercises listed under habituation treatment take care of you at an early stage, when your body witnesses symptoms of vertigo. These exercises are meant to treat vertigo patients with increased levels of giddiness when they move around a particular space. This is especially the case when a patient moves their head constantly or when they change their position while sleeping, turning or even constant staring at a particular thing. These exercises will strengthen your other senses, making your brain learn to ignore the abrupt signals it is receiving from the inner part of the ear.
Some of the habituation exercises to cure and prevent vertigo include:
Habituation Exercise for Vertigo #1:
Walking straight while looking forward and moving your head right and left without stopping on the way. Avoid moving it faster but rather keep a steady pace and don't stop at once.
Habituation Exercise for Vertigo #2:
Standing in one position, bending forward and then slowly returning to your actual position while looking forward and without moving your head.
Habituation Exercise for Vertigo #3:
Lift a small ball and hold it on the same level as your face. Bend over forming a 90 degree angle and then move back in the same position. Just ensure you keep looking at the ball and try to blink slowly without getting sight off the object.
Vertigo Exercise #2: Gaze Stabilization Exercise to Cure and Prevent Vertigo
The exercise revolves around your eyesight. This therapy is suitable for patients who suffer with dizziness during head movements. Also, patients suffering with visual disbarment due to vertigo can treat themselves with exercises done under gaze stabilization.
A few exercises you must consider exploring for gaze stabilization:
Gaze Stabilization Exercise for Vertigo #1:
Concentrate on an object and slowly move your eye balls left, right, up and down covering all parts of the object. Ensure the movement is slow as fats movements can land your retina ligament to tear.
Gaze Stabilization Exercise for Vertigo #2:
You can also try the same exercise of concentrating on an object, only this time you move your head up and down and right and left. Keep a rhythm to the movement and try not to speed the process as the brain will take some time to register the movements in case you suffer with acute vertigo.
Vertigo Exercise #3: Balance Training Exercise to Cure and Prevent Vertigo
The concept of balance training is good to increase your pace without experiencing dizziness or weakness. Steadying yourself while maintaining balance in line with the gravitational force is key. The exercises under this tag are designed to for those vertigo patients who face issues while travelling or are more prone to motion sickness even when standing erect in one place.
- For beginners, you can start the exercise by moving your ankles and hips clockwise and anti-clockwise. Once you are confident with the movements, you can start to try moving them both together like a little dance to improve performance.
- Try keeping your balance while carrying lightweight pieces like a plastic chair or few books
- Move around the house with your eyes set on a target in the opposite direction. Move ahead slowly and avoid bumping into things.
Canalith Repositioning Exercises for Vertigo
Canalith is basically carbon particles from your ears that leave their designated space and block the ears causing headaches, nausea or even ear infection. It could affect hearing.
While many suggest visiting a physician, there are few exercises which can help you reposition the carbon particle in your ears without causing any damage.
- For the canalith repositioning exercise, you will need to lie straight on your back and then slowly move your head 45 degrees on each side and hold that position for 30 to 60 seconds. Ensure the movement in no way disrupts the blood running in the ear veins as that can be fatal. Give a slight bend and avoid jerks.
- The other exercise is to sit in a place and then move your head left and right while you try looking at the back of your head. It may be a bit of a task for beginners hence you can always keep an object positioned in such a way that it doesn't cause stress to your retina.
What are the Common Symptoms of Vertigo?
Symptoms of vertigo can be a bit confusing, considering it can cause frequent dizziness. However, dizziness can also be attributed to a bad diet or weakness or high metabolism. However, here are few indications that will clearly let you know why vertigo is the cause of you falling ill and weak:
- Frequent spells of dizziness or motion sickness
- Excessive sweating
- Nausea and vomiting coupled with migraines or headaches
- Eye rolling up causing weakness and instability when you try to stand or even sit
- Visual disturbances with hearing imparity.
While these are just few symptoms of vertigo, it is always advisable to visit a doctor or physician if you feel dizzy or weak on a regular basis. Or, you can engage in exercises for vertigo.