10 Simple and Easy Anti-Vertigo Exercises

How to Get Rid of Vertigo
Keep your body moving and your blood circulating!

Losing balance is a problem. But it’s not uncommon for people who suffer from vertigo.

They aren’t blind to what it can do to them. And that is hindering their day-to-day menial tasks such as walking and sitting still.

That’s why it’s important to have a strong sense of balance to help you when you want to get rid of vertigo. You can also check out this post: How to Get Rid of Vertigo: The Ultimate Guide.

A solution to your problem is to perform balance exercises.

Don’t know the first thing? Well, just relax.

In this post, you’re all good and we can help you get rid of your vertigo. This way, you can do something about eliminating the imbalance signals of your condition by doing these routines.

Beginner Anti-Vertigo Exercises

These exercises are easy with few repetitions, kids and seniors can do it. Just be prepared because they may require materials to perform.

1. Leg Raises on Chair

  1. Sit straight up on a chair. Make sure your feet are touching the floor.
  2. Raise one leg slowly. Your toes should be facing up and your thigh rested on the chair.
  3. Remain in this position for about 3-5 seconds.
  4. Do steps 2-3 with the other leg.
  5. Repeat 1-3 times for 10 reps.

2. Walking in Tightrope

  1. Lay out a line of some kind on the floor.
  2. With arms akimbo, walk on the line.
  3. Do a minimum of 15 footsteps.

3. Walking on Heel to Toe

  1. Extend your arms to the side. Make sure they are parallel to the ground.
  2. Make a line on the ground.
  3. Stroll on the line, touching the heel of one foot to the toes of the other on every step.
  4. Do at least 5-20 footsteps.

4. Side-stepping

  1. From a straight stance, move sideways to one side.
  2. While moving, raise your knees high up. Do this as if you’re avoiding something on the floor.
  3. Move sideways to the opposite side.

Normal Anti-Vertigo Exercises

Routines included in this section may require more sense of balance. Compared to the exercises earlier, they are quite challenging.

Don’t worry, though. They are doable with patience and a little practice.

5. Balance with Pillow

  1. Carry a pillow on your shoulder or on top of your head.
  2. Try to walk straight without the load falling.
  3. Try to traverse or move in circles without the load falling.

6. Rock the Boat

  1. With your hands on the waist, stand straight. Make sure your feet are widened to hip-width.
  2. Distribute your body weight evenly on both feet.
  3. Lift one foot and transfer all your weight onto the other.
  4. Maintain this position for a half minute. Then slowly lower your foot.
  5. Repeat on the other foot.
  6. Repeat 5-10 times on each foot.

7. The Flamingo Stance

  1. Standing straight, lift one leg with other leg supporting weight.
  2. Hold this stance by aligning your head, neck and spine.
  3. Optional: for maximum effort, reach raised foot with one hand.
  4. Maintain this stance for a quarter minute.
  5. Repeat on the other leg.

Advanced Anti-Vertigo Exercises

These workouts need much sense of balance, compared to normal and beginner balance anti-vertigo exercises. Remember to practice these with someone to watch over you as precaution.

8. Tripalanar Toe Taps with Resistance Band

  1. Put a band around the middle of your lower leg.
  2. Do a quarter-squat, while tightening your hip and core muscle group.
  3. While slightly raised, extend one leg forward, then to side, then backward. Make sure to return leg to the starting stance before doing each pace.
  4. Repeat for 10-20 times.
  5. Repeat on the other leg.

9. Cross-body Punches on Single Leg

  1. Carry a dumbbell on each hand at chest height.
  2. Do a quarter-squat while raising one foot.
  3. Punch straight each dumbbell successively.
  4. Repeat on the other foot.
  5. Do 1-3 times for 10 reps.

10. Elbow Plank on Medicine Ball

  1. Plank with elbows and arms resting on the ball.
  2. Stiffen your glutes, quadriceps, and core muscles for the right alignment.
  3. Maintain this position for a few seconds.
  4. Do a kneeling position while elbows are rested on the ball.

Conclusion

No more than 5% of adults get 30 minutes of exercise. So why not break that cycle with these anti-vertigo exercises?

These routines will surely keep your sense of balance strong. You’ll be in better control of your footing once your vertigo acts up.

From the list, doing the normal workouts is the safest choice. It’s not so easy as to make the workout effortless, but it’s not very hard either as to make the exercise strenuous to finish.

Still, it’s up to you on how to get rid of your vertigo, depending on the severity of your illness.

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