Exercises For Vertigo At Home (15 Minutes Exercises)

Exercises For Vertigo At Home (15 Minutes Exercises)

Vertigo is common in people aged 65 years or over. Vertigo can be temporary or long-term. It can occur during pregnancy or as a symptom of an ear infection. People with an inner ear disorder, such as Ménière’s disease, sometimes also experience vertigo.

What is vertigo?

Vertigo is a symptom where a person has the sensation of moving or of surrounding objects moving when they are not. Often it feels like a spinning or swaying movement. This may be associated with nausea, vomiting, sweating, or difficulties walking. It is typically worse when the head is moved. Vertigo is the most common type of dizziness.(source)

Signs and symptoms of vertigo

Vertigo is a sensation of spinning while stationary. It is commonly associated with nausea or vomiting, unsteadiness (postural instability), falls, changes to a person’s thoughts, and difficulties in walking.

Recurrent episodes in those with vertigo are common and frequently impair the quality of life. Blurred vision, difficulty in speaking, a lowered level of consciousness, and hearing loss may also occur. The signs and symptoms of vertigo can present as a persistent (insidious) onset or an episodic (sudden) onset.

Persistent onset vertigo is characterized by symptoms lasting for longer than one day and is caused by degenerative changes that affect balance as people age. Naturally, the nerve conduction slows with aging and a decreased vibratory sensation is common. Additionally, there is a degeneration of the ampulla and otolith organs with an increase in age. Persistent onset is commonly paired with central vertigo signs and symptoms.

The characteristics of an episodic onset vertigo are indicated by symptoms lasting for a smaller, more memorable amount of time, typically lasting for only seconds to minutes.^[25]

Related: How to cure vertigo quickly

Exercises For Vertigo At Home

The spinning sensation and dizziness you get from vertigo can limit your activities and make you feel sick. Depending on the cause, though, some simple maneuvers you can do at home might bring relief.

The most common type of this condition is BPPV (benign paroxysmal positional vertigo). It happens when small crystals of calcium get loose in your inner ear. You may feel it when you’re getting in or out of bed, or tilting your head up.

People over age 60 are more likely to get BPPV. It’s also the easiest type of vertigo to treat.

Before you try to treat it yourself, see your doctor. If you have vertigo, you’ll need to know what type it is and which ear has the problem.

If you have BPPV, certain actions can move the calcium crystals that cause the problem out of your ear canal. That should bring relief. (source)

What exercises should you follow at home to treat your vertigo?

The most common exercises for vertigo at home are, the epley maneuver and semont maneuver :

Epley Maneuver

If your vertigo comes from your left ear and side:

• Sit on the edge of your bed. Turn your head 45 degrees to the left (not as far as your left shoulder). Place a pillow under you so when you lie down, it rests between your shoulders rather than under your head.

• Quickly lie down on your back, with your head on the bed (still at the 45-degree angle). The pillow should be under your shoulders. Wait 30 seconds (for any vertigo to stop).

• Turn your head halfway (90 degrees) to the right without raising it. Wait 30 seconds.

• Turn your head and body on its side to the right, so you’re looking at the floor. Wait 30 seconds.

• Slowly sit up, but remain on the bed a few minutes.

• If vertigo comes from your right ear, reverse these instructions. Sit on your bed, turn your head 45 degrees to the right, and so on.

Do these movements three times before going to bed each night, until you’ve gone 24 hours without dizziness.

Semont Maneuver

This exercise is similar to the Epley maneuver, though not as popular in the United States. For dizziness from the left ear and side:

• Sit on the edge of your bed. Turn your head 45 degrees to the right.

• Quickly lie down on your left side. Stay there for 30 seconds.

• Quickly move to lie down on the opposite end of your bed. Don’t change the direction of your head. Keep it at a 45-degree angle and lie for 30 seconds. Look at the floor.

• Return slowly to sitting and wait a few minutes.

• Reverse these moves for the right ear.

Again, do these moves three times a day until you go 24 hours without vertigo.

A proven step-by-step exercise program to treat all types of vertigo and dizziness

This program was created by the natural health expert Christian Goodman. He is a natural health expert and author of several books and thousands of research articles. He helped thousands of people in over 40 countries treat health issues using just natural solutions. This is his website: www.blueheronhealthnews.com.

His Vertigo and Dizziness Program is designed to help stop vertigo and dizziness by using a specific set of head balance exercises. The exercises in the program are completely natural meaning that you won’t use medication or undergo a life-threatening surgical procedure. 

His vertigo exercises are very easy to follow, he explains everything in detail about what you need to do.

There are 4 categories of exercises in his vertigo program:

• Neck Release Exercises – Has 5 exercises and they are the most important exercises in the program. They may not look like much but after working these exercises only a couple of times, you’ll feel a huge difference.

• Head Exercises – The head exercises part trains, three major muscle groups. These muscles are directly connected to both the neck and ears (balance system). By exercises these connected muscles, you’ll find the tension in the neck and ears go away and your vertigo and dizziness will be healed.

• Neck and Shoulder Exercises – The neck, shoulders, and upper back exercises work directly on loosing up and increasing blood flow into the neck and shoulders and up to the head.

• Tension Removal Exercises – Vertigo and dizziness is often caused by both emotional and physical tension. It’s therefore essential to be able to relax your body and mind when needed.

You don’t have to push yourself to do all the exercises in the program. The most important parts are parts 1 (Neck Relive Exercises) and part 2 (Head Exercises).

Below you can see what you can find in Christian Goodman’s vertigo program.

The exercises in the image above are not complete there are way more instruction to it. The programs have several exercises so I can’t reveal all of them for legal reasons.

Many people experience vertigo. If you have Ménière’s disease or benign paroxysmal positional vertigo (BPPV), you may have to deal with vertigo throughout your life. 

The spinning sensation it causes puts you at risk for falling and can also affect your quality of life if it interferes with your level of activity. 

You can follow the exercises at home to help your body get used to the confusing signals that cause your vertigo. Doing these exercises will help you cope with your vertigo naturally. 

Now, let’s take a look at some of the pros and cons of Christian Goodman’s Vertigo Program:

Common Question About The Vertigo & Dizziness Exercise Program:

Do these exercises work for all types of vertigo?

Yes! Christian Goodman tested these exercises to work for all type of peripheral vertigo like: 

• Benign paroxysmal positional vertigo (BPPV)
• Labyrinthitis
• Vestibular neuronitis
• Meniere’s disease

How long do I need to follow the exercises?

All the exercises in the program have a specific number of minutes that you need to be following them. The first exercise in the program the Neck release exercise 1: Freeing The Neck, requires you to hold the specific position for five to 10 minutes without moving. I set a countdown timer on my phone with an alarm to make it easier.

Do I need any special tools to follow the vertigo exercises?

Some exercises like the Neck release exercise 2: Calf Drop requires you to use rubber-soled shoes for traction while doing the exercise. All the items will be mentioned in the program 

How long does it take to be free of vertigo with these exercises?

For his patients only took 3 weeks to get rid of the vertigo symptoms. But it depends on how consistent you are with the exercises. You should follow them every day for at least 3 weeks.

Conclusion

If you are suffering Vertigo and Dizziness this is the easiest way to treat it at home. It will show you very simple but effective exercises that will stop this condition quickly. You can start to see positive results in just a few days when you start following the recommended exercises. 

This program is also very affordable and comes with 60 days 100% money-back guarantee, so there is nothing to lose. You can test it for 60 days,  if it works you keep it if it doesn’t you just email Christian Goodman’s team and they will refund you immediately.

If you want to learn more about the exercises and get a copy, click the link below to learn more about the vertigo program.

Click Here To Learn More About The Vertigo Exercise Program

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