Vertigo: Level 2 (Harder) Balance Exercises

Overview

Level 2 exercises for vertigo are a little harder than the level 1 exercises. For all of them, start out slowly and gradually try to do the exercise for a longer time or for more repetitions. When you first begin, it is important to have someone with you to help you if you feel you are going to fall. As you progress, you may be able to do some of the exercises on your own.

If you are concerned about falling, always have someone with you.

Turning in place

1. Stand with a chair in front of you and a wall behind you. If you begin to fall, you may use them for support.
2. Stand with your feet slightly apart (as you normally stand) and your arms at your side.
3. Turn one half-circle (180 degrees).
4. Stop for 10 seconds or, if you feel dizzy, until the dizziness goes away.
5. Do this 5 times. The first time you do this exercise, turn to the right, and the second time, turn to the left. Which makes you dizzier? Then concentrate on turning the direction that makes you feel dizzier.

Do this exercise twice a day. Try to progress to being able to turn a full circle with your eyes closed.

When it is easy for you to do this exercise, try doing it away from the wall. You can also try doing the exercise on a mat or other soft surface.

Head movements while standing

1. Stand with a chair in front of you and a wall behind you. If you begin to fall, you may use them for support.
2. Stand with your feet together and your arms at your side.
3. Move your head up and down 10 times.
4. Move your head side to side 10 times.
5. Move your head diagonally up and down 10 times.
6. Move your head diagonally up and down 10 times on the other side.

Do this exercise twice a day. Try to progress to doing this 15 to 20 times for each head movement and then with your eyes closed.