[bal]balance Board Exercises 3
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Balance Exercise Programs Exercises for Positional Vertigo • • •
Start this series twice daily. If you are unable to complete it all, that is fine.
If you have a back problem, you may wish to alter the schedule some.
If dizziness occurs during any step of the procedure, stay in that position until the dizziness subsides and then resume the exercises. 1.
Go from a sitting position to flat on your back. Repeat 5 times.
2.
Go from flat on your back to your left side. Repeat 5 times.
3.
Go from your left side to your right side. Repeat 5 times.
4.
Go from flat on your back to a sitting position. Repeat 5 times.
5.
From a sitting position, touch nose to left knee. Repeat 5 times.
6.
From a sitting position, touch nose to right knee. Repeat 5 times.
7.
From a sitting position, turn head to left. Repeat 5 times.
8.
From a sitting position, turn head to right. Repeat 5 times.
9.
From a sitting position, bend forward. Repeat 5 times.
10.
From a sitting position, move head up and down. Repeat 5 times.
11.
Sitting on side of bed, turn head to right and lie down quickly. Repeat 5 times.
12.
Sitting on side of bed, turn head to left and lie down quickly. Repeat 5 times.
13.
Sitting on side of bed, lie down quickly (head hanging over side of bed) Repeat 5 times.
Vestibular Exercise Program to Overcome Chronic Dizziness and Dysequilibrium Aims of Exercise: 1.
To retrain the balance centers of the brain.
2.
To loosen up the muscles of the neck and shoulders and overcome protective muscular spasms of the neck and the tendency to move "in one piece."
3.
To train movement of the eyes, independent of the head.
4.
To practice balancing in everyday situations with special attention to developing and strengthening the use of the eyes and the muscles.
5.
To become accustomed to moving about naturally in daylight and in the dark.
6.
To encourage the restoration of self-confidence and easy spontaneous movement.
Note: Exercises ofter make dizziness worse before it gets better. Dizziness and fatigue indicate the balance system has been challenged. Challenge is the only way to promote strength.
All exercises are started in exaggerated slow time and gradually progress to more rapid time. The rate of progression from sitting to standing exercises
depends upon the dizziness in each individual case. Perform these exercises at least twice daily.
If you are extremely dizzy or off-balance, have a family member with you during your exercises at all times, until you are able to practice them alone. Work at your own pace. Sitting -- without arm rests 1.
Eye exercises at first slow, then quick, 20 times each slowly and quickly. a.
Up and down
c.
Repeat a) and b), focusing on finger at arms length.
b.
2.
Side to side
Head exercises -- at first slow, then quick, 20 times each slow and quickly. a.
b.
Up and down Side to side
3.
Shrug shoulders and rotate, 20 times.
4.
Bend forward and pick up objects from the ground, 20 times.
5.
Rotate head and shoulders slowly, then fast, 20 times each slowly and
6.
Rotate head, shoulders and trunk with eyes open, then closed, 20 times
7.
Throw ball from hand to hand under knees [10 times].
quickly.
each eyes open and closed.
Standing 1.
Repeat number 1 while standing.
2.
Repeat number 2 while standing.
3.
Repeat number 3 while standing.
4.
Change from sitting to standing position, with eyes open [10 times], then closed [10 times].
5.
Change from sitting to standing and turn around in between [10 times].
6.
Throw ball from hand to hand (above eye level). [10 times].
7.
Stand on one foot, alternating sides for 5-10 counts.
Walking 1.
Walk across room with eyes open, then closed, 10 times.
2.
Walk up and down slope with eyes open, then closed, 10 times.
3.
Do any games involving stooping, or stretching and aiming, such as bowling, shuffleboard, etc.
4.
Walk with one foot in front of the other, touching heel to toes with eyes open then closed.
Walking inside or outside is one of the best individual exercises for your balance
system. Try to walk every day. Use a cane if necessary to help maintain balance.
Start this series twice daily. If you are unable to complete it all, that is fine.
If you have a back problem, you may wish to alter the schedule some.
If dizziness occurs during any step of the procedure, stay in that position until the dizziness subsides and then resume the exercises. 1.
Go from a sitting position to flat on your back. Repeat 5 times.
2.
Go from flat on your back to your left side. Repeat 5 times.
3.
Go from your left side to your right side. Repeat 5 times.
4.
Go from flat on your back to a sitting position. Repeat 5 times.
5.
From a sitting position, touch nose to left knee. Repeat 5 times.
6.
From a sitting position, touch nose to right knee. Repeat 5 times.
7.
From a sitting position, turn head to left. Repeat 5 times.
8.
From a sitting position, turn head to right. Repeat 5 times.
9.
From a sitting position, bend forward. Repeat 5 times.
10.
From a sitting position, move head up and down. Repeat 5 times.
11.
Sitting on side of bed, turn head to right and lie down quickly. Repeat 5 times.
12.
Sitting on side of bed, turn head to left and lie down quickly. Repeat 5 times.
13.
Sitting on side of bed, lie down quickly (head hanging over side of bed) Repeat 5 times.
Vestibular Exercise Program to Overcome Chronic Dizziness and Dysequilibrium Aims of Exercise: 1.
To retrain the balance centers of the brain.
2.
To loosen up the muscles of the neck and shoulders and overcome protective muscular spasms of the neck and the tendency to move "in one piece."
3.
To train movement of the eyes, independent of the head.
4.
To practice balancing in everyday situations with special attention to developing and strengthening the use of the eyes and the muscles.
5.
To become accustomed to moving about naturally in daylight and in the dark.
6.
To encourage the restoration of self-confidence and easy spontaneous movement.
Note: Exercises ofter make dizziness worse before it gets better. Dizziness and fatigue indicate the balance system has been challenged. Challenge is the only way to promote strength.
All exercises are started in exaggerated slow time and gradually progress to more rapid time. The rate of progression from sitting to standing exercises
depends upon the dizziness in each individual case. Perform these exercises at least twice daily.
If you are extremely dizzy or off-balance, have a family member with you during your exercises at all times, until you are able to practice them alone. Work at your own pace. Sitting -- without arm rests 1.
Eye exercises at first slow, then quick, 20 times each slowly and quickly. a.
Up and down
c.
Repeat a) and b), focusing on finger at arms length.
b.
2.
Side to side
Head exercises -- at first slow, then quick, 20 times each slow and quickly. a.
b.
Up and down Side to side
3.
Shrug shoulders and rotate, 20 times.
4.
Bend forward and pick up objects from the ground, 20 times.
5.
Rotate head and shoulders slowly, then fast, 20 times each slowly and
6.
Rotate head, shoulders and trunk with eyes open, then closed, 20 times
7.
Throw ball from hand to hand under knees [10 times].
quickly.
each eyes open and closed.
Standing 1.
Repeat number 1 while standing.
2.
Repeat number 2 while standing.
3.
Repeat number 3 while standing.
4.
Change from sitting to standing position, with eyes open [10 times], then closed [10 times].
5.
Change from sitting to standing and turn around in between [10 times].
6.
Throw ball from hand to hand (above eye level). [10 times].
7.
Stand on one foot, alternating sides for 5-10 counts.
Walking 1.
Walk across room with eyes open, then closed, 10 times.
2.
Walk up and down slope with eyes open, then closed, 10 times.
3.
Do any games involving stooping, or stretching and aiming, such as bowling, shuffleboard, etc.
4.
Walk with one foot in front of the other, touching heel to toes with eyes open then closed.
Walking inside or outside is one of the best individual exercises for your balance
system. Try to walk every day. Use a cane if necessary to help maintain balance.
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