Experts suggest doing exercises for vertigo is an effective method to treat this condition. However, most of these are designed for peripheral vertigo conditions.
Here is a list of some exercises that can be performed at home with guidance from a healthcare supervisor.
1. Brandt-Daroff Exercises
This exercise aims to help dislodge or break the crystals from the semi-circular canal. For this exercise, you must sit on your bed with your feet touching the ground. Then gradually turn your head to one side, and try to lie on the other side. Wait for 30 seconds or till the dizziness is gone. Sit upright, rest for another 30 seconds, and then repeat the same on the other side.
2. Epley Manoeuvre
This is one of those exercises for treating vertigo that would require help from a healthcare provider. Here you need to sit on the bed with straight legs and keep a pillow behind your head. Turn your head 45 degrees to one side, and lie back until your shoulders are on the pillow. Then you need to wait for the dizziness to pass and count up to 30 seconds to get stable. Repeat the same on the other side, then sit back on the bed.
3. Semont Manoeuvre
It is better to perform this exercise with a healthcare provider’s guidance. You need to start by sitting upright on the edge of the bed and turn your 45 degrees to either side. Drop to the opposite side until you reach the bed, stay in this position for a minute. Swiftly move your body to the other side without changing the angle of your head. Again, hold this position for a minute and then get back to the starting position.
4. Foster Manoeuvre
This is commonly known as half somersault. You need to kneel and keep your hands on the floor. Then tilt your head backwards, and wait for some time till the dizziness fades away. Then place your forehead on the ground, tucking your chin in your knees. Turn around 45 degrees to face your left elbow, and hold at this position. Keep looking in the direction, and raise your until it is on the same level with your back and shoulders. Again, hold the position, and raise your head to a completely upright position.
5. Paschimottanasana or Seated Forward Bend
This yoga is effective for releasing stress, anxiety and fatigue. Sit with straight legs, take a deep breath and slowly raise your hands. While exhaling, lean forward to touch your feet. While stretching, keep your knees on the ground and try touching them with your head. Hold on for a few seconds, and then return to the starting position.
6. Halasana or Plow Pose
Halasana is known for strengthening your back, shoulders and nervous system. To do this, you need to lay on your mat with arms on your side and the palms facing downwards. Breath in and lift your legs at 90 degrees, then gradually stretch over your head and try to touch down. While doing this, your back must be straight at 90 degrees. Stay in this pose for some time, and then come back to your relaxing position.
7. Shanmukhi Mudra or Closing the Seven Gates
This mudra helps calm your nervous system. For doing this, sit with your back straight and shoulders pulled backwards. Slowly raise your elbows at shoulder level and then close your ears with your thumbs. Then place your index fingers on the eyelids and middle fingers on your nose. Cover your lip area with your ring and small fingers, and ensure all the joints are closed. Concentrate on breathing through your nose. After a while, return to a resting position.
8. Pranayama or Breathing Technique
This is a meditative asana, where you sit upright with crossed legs. Close your right nostril with your right thumb and inhale from the left nostril. Then change the thumb position, close the left nostril with your right ring finger and exhale from the right nostril. Continue inhaling and exhaling in this position for some minutes.
9. Savasana or Corpse Pose
It is recommended to do this asana at the end. Lie on your back, with your feet slightly kept apart. Similarly, keep your arms away from your body with the palms facing upwards. Keep your eyes close and concentrate on breathing.
Anyone with vertigo must consult a doctor first and then perform these vertigo exercises at home. By doing these physical movements, no one can claim to completely cure the disorder, but it can surely relieve the symptoms.