♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi, I'm Bob Schrupp, physical therapist.
- I'm Brad Heineck, physical therapist.
- Together we are the most famous physical therapists
on the internet, Brad.
- In our opinion, of course, Bob.
- Brad, today, we're gonna talk about some simple exercises
you can do at home for vertigo.
That's that spinning sensation that you might get.
- Sure.
- Now the idea here is that you've already seen your doctor
and that you've been diagnosed.
If you have BPPV,
Benign Paroxysmal Positional Vertigo-
- That's a mouthful.
- This probably isn't the one for you,
unless you've already tried the Epley maneuver
and it didn't work. - Sure, right.
- I'll put the link to the Epley maneuver...
- Sure.
- And, actually I'll put one, I'll link one to the,
if you're having symptoms to the right
and I'll link one if you have symptoms to the left.
- Two different procedures.
- Yeah, different procedures for the Epley.
But if you talk to your doctor
and if he wants to do the Cawthorne Cooksey Exercises.
- Okay.
- Cawthorne Cooksey, these would be the,
these are those exercises. - Okay.
- It's kind of a variation.
So we'll go ahead and start, Brad.
The focus is gonna be on Brad now.
Brad's first gonna start,
and first thing we, with the seated position
I'm not so worried about this,
but once we start doing standing ones, safety comes first.
So if you're getting dizzy, you're gonna fall over,
you're gonna have somebody with you or, you know,
make sure that you're in a position
that you're not gonna get hurt.
- Right, sure.
- [Bob] All right, the first exercise you're gonna do
is some eye movements.
Slow then quick,
but first you're gonna go 20 times up and down.
Yep, so Brad's eyes are going up and down.
Not his head, just the eyes.
Up and down.
Okay.
20 times.
And then you're gonna go side to side.
20 times.
Stop moving your head, Brad, just move your eyes.
You didn't even realize that your head was moving, did you?
- I feel like I'm on one of those movies
where they show the eyes moving and the person on the wall.
- [Bob] Yeah, all right. (laughing)
Now you're gonna go ahead and take a pen or a marker.
- Okay.
- [Bob] Or something, and go one foot away
and then three feet away.
And your eyes follow.
- And I just focus on it?
- [Bob] Yep, focus on it.
- This one seems like, "What's the big deal?"
But once you start doing it, you can-
- [Bob] Yeah. - There's some-
- [Bob] That's some 20 times. - Okay.
- [Bob] Okay.
Now we're gonna go ahead and do some head movement,
so you're gonna go ahead and focus on that same thing.
And I'm gonna go ahead and have you flex
and extend, Brad, your neck.
- And keep my eye on that?
- [Bob] Yeah, keeping your eye on that the whole time.
- That's kind of neat.
- [Bob] 20 times.
- I can see where this would help you adapt
if you have that disease. - [Bob] Yeah, your eyes are,
are gonna have to adapt to moving and focusing.
Yep, and then side to side, you're absolutely right.
- So this is not gonna correct it
but it's going to make your body adapt to it?
- [Bob] Adapt to it, so it actually can correct it
quite often, Brad. - Okay, all right.
- It may take a while to do it, but it will correct it.
Okay, next one. - Yep.
- Gonna go ahead and do shoulder shrugs.
So you're gonna shrug forward and then shrug back, Brad.
Forward and then back.
- So up and, like you're doing an arc?
- Up and forward, up and back.
- So if this was tied on there, I'd be making a line of arc
on the whiteboard. - Yep.
- Okay.
Both shoulders at the same time, of course.
- Yep, both at the same time.
- 20 repetitions. - Yep.
- Then what's next?
- Okay, pick a ball up from the ground.
So you're just gonna repeatedly pick it up.
Go all the way straight.
All the way straight.
- So all the way up, good posture.
- Yep.
For somebody with vertigo, Brad,
this is not an easy thing to do.
- Sure and I should stay on the ball.
Is that correct?
- [Bob] Yeah, eyes on the ball
and then you're gonna want to go 10 times each arm.
- Okay, do I have to do 10 for the video, Bob?
- [Bob] No, you can stop. - We can go quicker-
- All right, now we're gonna go ahead
and have you stand up, Brad,
and do some of the same ones that we just did.
- Okay.
- Just start off with the eye movements, side to side.
- Can you see my eyes, Lonnie?
- So he's standing now.
Again, safety first.
If you, side to side, Brad.
- You really have to focus on not moving your head,
at least I do.
- Okay, now up and down.
- Up and down?
- Eyes up and down.
- Oh, I did those already!
- I know, you're you're jumping ahead.
- Sorry. - Okay then,
one foot to three foot, remember that one?
- Okay.
- Good.
- I'm a little slow sometimes, Bob.
- Not sometimes, we all know that, Brad.
Okay, now we're gonna go head movements,
so you're focused on your pen again.
- Okay.
- And now you're gonna go ahead
and flex and extend your head while keeping an eye on this.
Eye is on the object the whole time.
- Sure.
And then right to left?
- [Bob] Yeah, side to side.
- Your eye muscles get tired, Bob.
- Well, that's the idea, Brad.
You're working the eye muscles.
- Okay.
- Okay, now you're gonna go ahead
and do your shoulder shrugs and rolls, remember?
Roll forward, roll back.
Yep, roll forward, roll back.
- You gotta take a breath every now and then too.
Relax.
- Yep.
All right, then we're gonna go ahead,
you're gonna sit down on this, Brad.
- Ah, good.
- And you're gonna do sit the stands.
With your eyes open, 10 times.
(muffled speaking in background)
- So just...?
- Yep, stand up.
- Now, what if it's somebody that has a hard time sitting,
they can push off- - They can push up, yep.
- Okay, so you could push off the armrest if you needed to.
That's a safety thing as well,
particularly sitting down if you don't have enough strength.
- Then you're gonna do it 10 times.
This is gonna be hard for a lot of people
to even just do this physically.
- Right, oh yeah.
This is a little bit of a workout too.
- Okay, and now you're gonna do it 10 times
with your eyes closed.
- Ooh.
This is where a hand-hold for a lot of people
is really gonna be helpful. - Helpful.
- And, Bob, don't pull the chair out from behind me.
- I won't at this time.
Okay, Brad, now go ahead and stand up.
And you're gonna throw that ball
that you've been having in your hand there.
You're gonna throw it above your eye level, okay?
- Like juggling. - Yep.
- And I should watch- - Watch it at eye level.
- Keep my eye right on the ball.
- Yep.
- Okay, give me another ball, I can do this.
(Bob laughs)
All right, let's be serious. - 20 times.
Okay, now you're gonna go ahead
and throw the ball under your knees.
10 times each leg, like this.
- And should I be watching the ball?
- Yeah, watching the ball.
- This works better
without ties. - Under the knees.
Under the knees, yep.
- I am under the knee, Bob.
- Okay.
- Yeah, get rid of, thank you, that helps a lot.
- Okay, now do the other leg.
- But you shouldn't try and catch it, huh?
- No, you can catch it. - Okay.
- You can throw it and catch it.
- You need a baseball mitt, it'd be better.
- Okay we're back to sit and stands again, Brad.
- Sure.
- Grab your chair again. - Oh yeah.
- So you're gonna stand, okay?
And turn around.
So stand, turn.
- Eyes open?
- Eyes open.
All the way around.
Sit down.
Stand,
and turn the opposite direction, yep.
- Does that count as one repetition?
- Yeah.
- You have to go both ways is one repetition?
- Yeah, 20 times.
- 20 times? - Yep.
- That's a lot.
- Yeah, that's an advanced one.
- Yeah, it is.
- All right, let's go to some other advanced ones,
Brad here.
You're gonna go ahead and stand on each foot,
three times, 10 seconds.
- So one thousand one, one thousand two,
good eye, head up and all that?
- [Bob] Yeah, head up. - Posture.
Okay, let's say I went to nine and ten.
- So yep. - Then go to the other?
- Yep, three times each foot.
- [Brad] And if you're not able to balance like this,
should you just not do it or get a cane to get your-
- [Bob] Well, you can hang out close to a wall
or a countertop or something that.
Again, safety first.
- So you should have someone with you
if there's any concern at all.
- Then the last one, Brad, you can do
is go ahead and walk a straight line.
- Okay.
- Five times, 10 paces.
So, why don't you go this way, Brad?
- Oh yeah.
- [Brad] Just normal walking?
- [Bob] Yep.
Well a straight line, so you could actually go-
- [Brad] Oh, heel to toe?
- [Bob] Yeah, heel to toe, straight line.
- [Brad] Like you're walking a tight rope.
- [Bob] Yep.
- [Brad] And sometimes, you know, like in the clinic,
I actually put some tape down on the floor
so you have a visual.
Sometimes it helps me, you may or may not want that.
- [Bob] That's gonna be a difficult one to do, so-
- [Brad] Does it matter where you're looking for that?
I'm assuming you can look at your feet?
- Yes.
So these exercises overall, Brad, you can do twice a day.
And you should see some improvement over time.
Your body will adapt. - Sure.
- It will habituate you to-
- And I can see, even if I did that probably five times,
I'd probably have it almost memorized.
But after 10 or 20 times, I think I probably would
and it'd become a routine.
- Yeah, it seems like a lot right now,
but once you start doing them, it's not that much.
- Right, you can start to see the patterns and what-not.
- If you haven't already, make sure you subscribe to us.
We got a lot of videos on how to stay healthy
and fit and pain-free.
- And vibrant, Bob. - And vibrant.
- And then we got other ones
that make you feel strong like bull.
- Oh yeah, here's our bull.
There we go.
Here's our bull, too. (Brad laughs)
All right, thanks.