Exercise to Cope with Vertigo

IN BED

1. EYE MOVEMENTS

    Do the following eye movements, start from slow to quick motions.

        A. Look up then look down

        B. Look from one side to the other side.

        C. Using a finger, follow it moving from 1 foot to 3 feet away from your face.

2. HEAD MOVEMENTS

    Do these head movements, from slow to quick motions.
    Do it alternately with open eyes first then closed eyes later.

        A. Look up then look down

        B. Look from one side to the other side.

        C. Using a finger, follow it moving from 1 foot to 3 feet away from your face.

SITTING POSITION

1. Follow the same eye and head movements.

2. On shoulders, shrug upward then down, followed by circling movements done clockwise.

3. From upright position, bend forward to pick up objects lying on the ground in front of you.

STANDING POSITION

1. Follow the same eye, head and shoulder movements.

2. Move from sitting to standing position then back. Do it alternately with open eyes and eyes closed.

3. Using your hands, throw a small ball from one to the other or vice-versa.

4. Do ball throwing exercise in no. 3 with hands slightly below bended knee level.

5. Do no. 2 exercise with a twist: make a turn around motion in between movements.

MOVING ABOUT (in class)

 1. With a person at the center, circle around him/her as he/she passes a large ball to and from you.

 2. Walk within the room area alternately with eyes open first, then with eyes closed.

 3. Walk up and down an inclined floor or slope, with eyes open first, then with eyes closed.

 4. Walk up and down the stairs, with eyes open first, then with eyes closed.

Ideally, these activities should be done with a supervised group. Individual patients should be accompanied by a friend or a relative who is also learning the exercises.