Vestibular therapy, often recommended by healthcare professionals, is a specialized form of physical therapy aimed at improving balance and reducing dizziness or vertigo symptoms.
No matter if you’re recovering from a vestibular disorder, such as vestibular neuritis, or simply looking to improve your balance and coordination, including specific exercises to your routine can make a significant difference. In this short yet informative blog, we will describe the top 5 exercises you will need to do as a part of your vestibular therapy.
Swaying with Eyes Closed
One of the foundational exercises in vestibular therapy is swaying with eyes closed. This exercise challenges your vestibular system by removing visual input and forcing your body to rely more on proprioception and internal cues for balance.
Begin by standing in a comfortable position with your feet shoulder-width apart. Slowly close your eyes and focus on maintaining your balance without visual cues. Allow your body to gently sway side to side or front to back, adjusting your movements to stay centered.
Head Turns
Head turns are another simple yet effective exercise for stimulating the vestibular system and improving balance. Sit or stand in a relaxed position with your spine straight and shoulders relaxed. Slowly turn your head to the right as far as comfortable, then return to the center.
Repeat the movement to the left side, again returning to the center. Perform 10-15 repetitions on each side, focusing on smooth, controlled movements. This vestibular therapy helps the vestibular system detect changes in head position, enhancing balance and reducing dizziness.
Tandem Walking
Tandem walking is a balance exercise that challenges coordination and proprioception. Find a clear, unobstructed space where you can walk in a straight line. Stand with one foot directly in front of the other, heel to toe, maintaining a narrow stance.
Begin walking slowly, placing one foot directly in front of the other with each step. Focus on maintaining your balance and avoiding any sway or wobble. Aim to walk for about 20-30 seconds initially, gradually increasing the duration as your balance improves.
Ball Toss
The ball toss exercise is a fun and engaging way to improve coordination and reaction time while challenging the vestibular system. Stand or sit in a comfortable position with a small ball in hand (e.g., tennis ball). Gently toss the ball from one hand to the other in a controlled manner, focusing on accuracy and coordination.
As you become more proficient, increase the speed and complexity of the tosses, incorporating diagonal or underhand throws. This exercise helps enhance hand-eye coordination and proprioception, contributing to better balance. If you are diabetic and are finding this exercise difficult, you can start a course of Berberine UltraSorb and find yourself some relief.
Standing on One Leg
Standing on one leg is a simple yet effective exercise for improving balance and stability. Start by standing on one leg with your knee slightly bent and your foot firmly planted on the ground.
Engage your core muscles to maintain your balance, focusing on a point in front of you to help stabilize your gaze. Hold this position for half a minute, then switch legs and repeat.