Vertigo, characterized by the sensation of spinning, moving, or shifting, can significantly impact daily life. Fortunately, several exercises and maneuvers can help alleviate vertigo symptoms, particularly those associated with Benign Paroxysmal Positional Vertigo (BPPV) and other vestibular disorders.
The Foster Maneuver (Half-Somersault Maneuver)
The Foster maneuver is one of the simplest and most effective exercises for vertigo relief. Here’s how to perform it:
Start by kneeling and placing your hands on the floor.
Tilt your head up and backward, waiting until any dizziness passes.
Place your forehead on the floor and tuck your chin inward toward your knees.
Turn your head 45 degrees to face your elbow (the direction depends on which ear is affected).
Hold for 30 seconds.
Raise your head until it’s level with your back and shoulders, and hold for another 30 seconds.
Finally, raise your head to a fully upright position.
You may need to repeat this maneuver several times, waiting about 15 minutes between attempts[1][2][5].
The Semont Maneuver
The Semont maneuver is typically performed with the assistance of a doctor or physical therapist but can also be done at home. Here are the steps:
Sit on the edge of your bed and turn your head 45 degrees to the right (or left, depending on the affected ear).
Quickly lie down on your left side (or right side) and stay there for 30 seconds.
Quickly move to lie down on the opposite end of the bed without changing the direction of your head. Keep your head at a 45-degree angle and lie for 30 seconds.
Return slowly to sitting and wait a few minutes.
Repeat the steps by starting with your head turned to the left (or right).
This maneuver can be done up to three times a day until vertigo symptoms subside[1][5].
The Epley Maneuver
The Epley maneuver is a well-known procedure for repositioning BPPV crystals. Here’s how to do it:
Start by sitting on the edge of your bed and turn your head 45 degrees to the right (or left, depending on the affected ear).
Lie down quickly on your side, keeping your head in the same position. Stay for 30 seconds.
Roll onto your back, keeping your head in the same position, and stay for another 30 seconds.
Roll onto your other side, still keeping your head at the 45-degree angle, and stay for 30 seconds.
Slowly sit up and wait a few minutes.
This maneuver should be repeated until you experience no vertigo for 24 hours. It may be necessary to try the maneuver on the opposite side if the first attempt does not provide relief[4][5].
The Brandt-Daroff Exercise
The Brandt-Daroff exercise is another effective method for alleviating vertigo symptoms:
Start in an upright, seated position on your bed.
Tilt your head around a 45-degree angle away from the side causing your vertigo.
Move into the lying position on one side with your nose pointed up. Stay in this position for about 30 seconds or until the vertigo eases off.
Move back to the seated position.
Repeat on the other side.
Perform these movements three to five times in a session, with three sessions a day for up to two weeks, or until the vertigo is gone for two days[2][5].
Additional Exercises
Romberg Exercise
This exercise is designed to train your body to handle vertigo symptoms rather than repositioning canalith debris:
Stand with your feet shoulder-width apart.
Raise and lower your chin while standing.
Perform this exercise 2-3 times a day.
Standing Sway Exercise
This exercise helps improve balance:
Stand with your feet shoulder-width apart.
Sway from side to side or forward and backward.
Gradually increase the distance of your sway.
Repeat about 20 times for the best results[2].
Cawthorne-Cooksey Exercises
These exercises are forms of balance therapy that can help reduce vertigo symptoms:
Include a series of head and body movements designed to improve balance and reduce dizziness.
Perform these exercises regularly as part of a vestibular rehabilitation therapy (VRT) program[2].
Important Facts About Vertigo Exercises
General Tips
Eat a healthy meal 2-3 hours before exercising to maintain blood sugar levels and avoid worsening vertigo symptoms[3].
Stay hydrated before, during, and after exercise to prevent dehydration, which can trigger or worsen vertigo[3].
Avoid overexertion and take regular breaks to prevent symptoms from worsening[3].
Effectiveness
Repetition is key: Many of these exercises need to be repeated multiple times a day and over several days or weeks to achieve significant relief[1][2][5].
Choosing the Right Exercise
Identify the affected ear: The direction of head turns in exercises like the Foster, Semont, and Epley maneuvers depends on which ear is affected[1][5].
Consult a professional: If you are unsure about which exercise to use or if your symptoms persist, consult a doctor or vestibular physiotherapist for personalized guidance[4].
Safety
Be cautious of quick movements: Avoid hitting your head on the floor or furniture, especially during exercises like the Brandt-Daroff and Semont maneuvers[2].
Use anti-nausea medication if necessary: For patients who experience nausea during these exercises, pre-medicating with anti-nausea medication can help make the treatment more comfortable[4].
By following these exercises and tips, individuals with vertigo can significantly reduce their symptoms and improve their quality of life. Always consult with a healthcare professional if you have any doubts or if your symptoms persist.
