Top 5 Exercises For Verti...

Exercises can be helpful in managing vertigo, a condition characterized by dizziness and a sensation of spinning or whirling.

Lie on your back with your head over the back of a pillow extended by 30 degrees.
Firstly, rotate your head towards your affected ear by 45 degrees.
You will feel dizzy at this point.
Hold this position for 30-60 seconds until the symptoms start to settle.
Secondly, turn your head to the opposite side to 45 degrees and hold again for 30-60 seconds until the symptoms start to settle.
Thirdly, roll your body onto this side (the side of your unaffected ear), and turn your head a further 90 degrees.
Your face should be turned into the bed.
Hold this position for 30-60 seconds until the symptoms start to settle.
Finally, sit up on the edge of the bed.
When you change from one position to another, ensure they are done at a moderate to quick speed.
Moving too slowly can reduce the efficacy of the treatment.

Sit in the middle of the edge of the bed so that you have equal distance available on each side of you.
Lie down on the edge of the bed on your left side, with your nose facing down.
If you feel as if you will fall, place a chair near the bed so that you can support your trunk with your left hand.
Hold this position for 30 seconds to 1 minute.
Return to sit in the position that you started.
Lie down on your right side, with your nose pointing up.
Stay on your side for 30 seconds to 1 minute.
Come back up and without stopping, return to your left side nose down position.
Hold for 2 minutes.
Return to sit.
You may experience dizziness as you perform this exercise, this is to be expected.
Keep your head in the position described, despite the dizziness.
Let the dizziness subside before you go on to the next position.

Begin by sitting upright on the edge of a bed.
Turn your head 45 degrees to the right or as far as is comfortable.
Quickly lie down on your left-hand side.
Remain in this position for 30 seconds, or until you no longer feel dizzy.
Quickly move to lie down on your right-hand side, keeping your head in the same position so that you are looking down toward the bed.
Hold this position for 30 seconds, or until you no longer feel dizzy.
Return slowly to a sitting position and then bring your head back to the center.
Wait a few minutes before moving away from this position.

Sit on the edge of a bed.
Turn your head approximately 45 degrees to the right, or as far as you find comfortable.
Lie down on to your left side.
Remain in this position for 30 seconds or until any dizzy symptoms have subsided.
Sit up.
Turn your head back to centre.
Turn your head 45 degrees to the left, or as far as is comfortable.
Lie down on to your right side and remain there until the dizzy symptoms have subsided.
Sit back up back and turn your head back to the centre.

Start on your knees, and tip your head all the way back to look up at the ceiling.
Hold this position for a few seconds.
Don't be alarmed if you feel some spinning at this point.
In one fluid movement, tip your head upside down, tucking your chin in and lifting your hips up into the air.
Your head should be over the vertical point, tucked under towards your knees.
In this position, move your head towards the elbow on your symptomatic side.
For example, if your dizziness is more severe when you lie on your left side, turn your head towards your left elbow.
Ensure you keep your head upside down.
You will feel the spinning in this position.
Stay here until the spinning completely stops, and then quickly lift your head and body to the horizontal.
Your head should stay turned towards your symptomatic side.
Remain here until the spinning stops, and then bring yourself completely upright so that you are kneeling.
Again, you head should stay turned to your symptomatic side.
This process may have to be repeated again later, should it not resolve the issue first time around.
It is usually good to leave it for 15 minutes if not longer, before repeating the sequence.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for a vertigo, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.