Exercise poses to relieve dizziness and vertigo

Dizziness, vertigo, and unsteady walking are mostly caused by abnormalities in the body’s balance system, such as the inner ear or brain. Patients often experience symptoms when moving their head or using their eyes. Physical therapy exercises are designed to train and adjust the balance system, which can help alleviate dizziness symptoms.

Eye and Neck Muscle Exercises

• Look up and down slowly, then gradually increase the speed until completing 20 times.
• Look to the left and then to the right slowly, then gradually increase the speed until completing 20 times.
• Focus on the same object while turning your head from left to right or right to left, alternating slowly, then gradually increase the speed until completing 20 times.
• Raise your index finger and keep your eyes on the tip of your finger. Slowly move your finger closer until it is about 1 foot away, then move it back to the original position. Repeat 20 times.

Head Exercises

• Close your eyes and bow your head as if nodding. Then slowly lift your head up to a straight position and tilt it backward slowly, gradually increasing the speed until completing 20 times.
• Turn your head to the left and look straight ahead, then turn to the right, alternating slowly, then gradually increase the speed until completing 20 times.

Balance Exercises (Standing)

• Slowly change from sitting to standing, then gradually increase the speed until completing 20 times. Then close your eyes and repeat changing from sitting to standing another 20 times.
• Change from sitting to standing, turn to the right, then sit down. Then change from sitting to standing, turn to the left, then sit down. Repeat continuously until completing 10 times.

Balance Exercises (Movement)

• Walk from one wall of the room to the other with your eyes open about 10 times. Then close your eyes and walk from one wall to the other about 10 times.
• Engage in light sports you enjoy, such as dribbling a basketball, throwing a ball back and forth, or sports that require head, eye, and body movement, which can help improve the balance system.

When You Feel Dizzy… This Exercise Helps!

• For patients who feel dizzy when lying on their side

Exercise is to sit on the bed and slowly tilt your body so that your left ear touches the bed. Count 1-20, then sit up straight. Then tilt your body so that your right ear touches the bed. Count 1-20, then sit up straight. Alternate sides until completing 10 times (recommended to do 10 times in the morning and 10 times in the evening).

• For patients who feel dizzy when lying on their back or tilting their head backward

Exercise is to sit on a chair with a straight back, slowly bend forward so that your nose touches your knees. Hold and count 1-20, then straighten your back and tilt your neck so that your ear touches your shoulder. Alternate sides, holding each position for about 10-20 seconds (initially, dizziness may occur, but symptoms will decrease with repeated practice).