Vertigo gives the sensation that you’re spinning or feeling dizzy even when you’re standing still. This can be challenging when trying to complete even the simplest of tasks throughout the day. Although it is frustrating, follow these 5 simple exercises at home to help give some relief.
Epley manoeuvre
Step 1:
Sit on a bed and place a pillow behind you.
Step 2:
Turn your head 45 degrees towards the affected side.
Step 3:
Quickly lie back with your shoulders on the pillow and your head reclined to 30 degrees and hold for 30 seconds.
Step 4:
Without raising your head, turn the head 90 degrees the opposite direction and hold for another 30 seconds.
Step 5:
Next, quickly roll your whole body onto your shoulder to the side the head is currently facing and hold for another 30 seconds.
Step 6:
Slowly sit upright
Foster manoeuvre
Step 1:
Kneel down and place your hands on the floor. Look up towards the ceiling.
Step 2:
Place your head on the floor and tuck your chin in towards your knees.
Step 3:
Turn your head 45 degrees towards the affected ear.
Step 4:
Keeping the 45 degree angle, quickly raise your head so it’s level with your back and shoulders and hold for 30 seconds.
Step 5: Raise your head fully while maintaining the 45 degree angle.
Brandt-Daroff exercise
Step 1:
Sit upright on the edge of a bed.
Step 2:
Rotate the head 45 degrees to the right.
Step 3:
Lie down on your left side and hold for 30 seconds.
Step 4:
Sit upright and turn your head back to centre.
Step 5:
Repeat Step 2 to 4 in the opposite direction.
Semont manoeuvre
Step 1:
Sit upright on your bed and turn your head 45 degrees to the opposite side of the affected ear (if the left ear is affected, turn to the right and vice versa).
Step 2:
Quickly lie down the opposite direction to where your head is facing (you should be looking toward the ceiling). Hold for 30 seconds.
Step 3:
In one quick movement, move your body to lie on the opposite side (you should be looking towards the floor). Hold for 30 seconds.
Step 4:
Slowly return to an upright sitting position.
Rapid eye movement
Keeping your head still, move your eyes up and down and side to side and repeat up to 10 times.
Try to increase the speed of eye movement when comfortable.
This article was written by our team of specialist therapists at Perfect Balance Clinic. If you would like more specific advice about how our team can help you with this condition or symptoms you may be having, please complete the contact form below and one of the team will get back to you shortly.
