hey everybody it's Doctor Jo and cool Kali, and today I'm gonna show you some
balance exercises for vertigo. so let's get started.
so these balance exercises are for vertigo, and it
can be any type of vertigo. a lot of times if you have the BPPV which is the
positional vertigo, you might get treatment done like an epley, brandt daroff,
or even the half somersault. and then then you can do these exercises
afterwards to help get your balance a whole lot better afterwards. so the first
one is going to be what we call a Romberg stance. and so you're just going
to bring your feet as close together as you can. and this looks pretty easy, but
if you are off balance a little bit, it's narrowing your base of support, and so
that makes it a little harder for balance. so when you start off with these
balance exercises, make sure you have something close by to hold on to. you
might have to hold on to to start off with, and that's fine. or just be in a
very safe environment. so just start off with 10 to 15 seconds in this Romberg
position. your hands by your side, or again if you need to hold on to
something or a chair beside you that's fine as well. so then if you want to make
it a little bit harder, then close your eyes. so now you're going to just stay in
that same position, and keeping your eyes closed. now a lot of times people
tend to want to even if their eyes are closed to look down at their feet, but
when you're doing balance exercises, you really want to keep her head straight
forward. focus on a spot. like I'm focusing on the camera. find a spot on
the wall and focus on that and that's really gonna help with your balance. so
after you do the eyes closed, then you're gonna do head turn side to side. so still
keeping yourself in that Romberg stance and you can take breaks in
between these if you want to. you don't have to go through all all of them, but
if these are easy, then you're gonna do head turns to this side. so now I'm just
gonna nice and slow not going fast but I'm just turning my head side to side. so
this kind of changes what you're seeing and so sometimes this will throw people
off balance a little bit. so again if the other ones were easy, still kind of be
close to something to hold on to if you need to. 10 to 15 seconds working your
way up to a minute and then after you do head turns
side to side, then you're just gonna look up and down. so this one I found that does
throw people off a little bit more. sometimes in this side to side because
you know they'll feel kind of wobbly while they're doing it, so again you just
go at your own pace. go slow and even if you just have to do a little bit shorter
head to head up and down or head side to side, whichever one you're doing that's
fine, but eventually you want to get that full movement back and forth and that
full movement up and down. so if that's still easy, then you're still gonna be in
that Romberg, and now you're gonna do the head turns with your eyes closed. so my
eyes are closed, and now I'm just turning my head side to side. so my balance is is
pretty good sometimes people especially when their eyes are closed they feel
like they're wiggling around a lot even if they're not, but even if you are if
you look down at my ankles and once we getting to the harder ones, you'll see
that they're still working. so even though I'm staying kind of balanced, it's
okay if you feel like your ankles or your knees or your hips are moving a
little bit cuz that's them just trying to find the balance. and then so eyes
closed looking up and down. and again, sometimes I feel like the up-and-down
throws people off a little bit more, so again just go at your own pace if
your eyes are closed make sure you know where there's something to hold on to if
you need to, or you know, have someone next to you so they can kind of make
sure that you're staying balanced while you're doing it. so if you've done all of
those and they're still pretty easy, then make your surface uneven or unlevel. so
you can do that by even just as simple as putting a pillow on the floor or some
kind of foam and then putting yourself in that Romberg position and going
through all of those again. so this just makes it a little bit uneven and it
makes it a little bit harder. so you can do go through all those as well. so then
the next one is going to be a tandem stance. and so tandem is really just one
foot right in front of the other. now if you're not quite ready for that, if you
feel like you're going off balance a little bit, you can do what we call a
modified where your heels and your your back heel and your front toes are
kind of together. so I'm not completely like I'm standing on a tightrope but I'm
kind of modified. so if you need to start with the modified you can definitely do
that, but if you feel pretty good, go ahead and bring that foot all the way
forward make sure while you're going through all of these again. eyes closed,
heads turn to the side, head up and down, eyes closed with that, make sure you're
switching your feet throughout because usually the back leg is the one that's
doing most of the work. so I always start off with your good leg in the back and
then if you're doing pretty well, then go ahead and switch your feet and then do
it the other way as well. so when your feet are one in front the other, you may
want to make sure you're switching sides. so again doing this, then doing this. with
your eyes closed. doing your head turn side to side. doing
your heads up and down. doing those with your eyes closed which you can see now
see my ankles that are working a little bit harder because that makes it a
little bit harder. switch your feet throughout if you need to, and then up
and down. and if all those are still pretty easy and you're been doing this
for a while and you're getting better and getting stronger, then again you can
bring the pillow out or something that's a little uneven surface and do all of
those as well. so it's making it a little bit tougher, but that's what you want to
do. you want to work on that balance to make yourself stronger and balance works
those finer muscles in your legs to help with that balance as well. so before we
go to the next one, I want to do a quick wall of thanks for some of the people in
our wall thanks. so May L., Samnath D., Robert P., and deadspartan. thank you so
much for supporting my channel and being on my wall of thanks. if you're
interested in being on that, make sure you click on the link in the description
below to find out how. so then the next one, we're getting a little bit harder,
is gonna be single leg balance. so again if you're just starting off, make sure
you're holding on to something and you might have to start with two hands, and
then you feel pretty good then you can go to one hand. then you can maybe just
go to a finger holding onto something and then try balancing without. so again,
with this one you want to be switching your legs throughout. give yourself a break
in between, making sure that you're not just over fatiguing those muscles. start
off with that 10 to 15 seconds, and then once you get this going well, then you
can add in your head turns side to side. you can add looking up and down, and then
you switching your feet, and then doing the eyes closed. then you're just
balancing eyes closed, and so you can see you look down in my ankle again it's
working hard, but I'm able to stay balanced. and it's supposed to be doing
that. you're not going to be able to stand on one foot and not have those
muscles or that ankle wiggle at all, especially when your eyes are closed. so
you know that's not failing at the exercise if you're wiggling a little bit,
but just make sure you're safe doing it. so again if you need to hold on or
somebody needs to be next to you just so they can kind of help keep you safe, then
that's really what you want to do. so there you have it. those are balance
exercises for vertigo. if you'd like to help support my channel, make sure and
click on the link up there, and don't forget to subscribe,
where should you subscribe? down there. and remember be safe, have fun, and I hope
you feel better soon.