Living with a vestibular disorder can affect your day-to-day activities significantly.

Vestibular rehabilitation is a specialized form of balance therapy that empowers you to regain stability, reduce dizziness, and return to the activities you love with confidence.

In this article, the physical therapists at FYZICAL® Therapy & Balance Centers reveal five essential exercises for managing your vestibular symptoms and improving your balance.

What are the Best Exercises for Treating Vestibular Disorders?

1. Gaze Stabilization Exercise
2. Head Movements with Targets (VOR x1 and x2)
3. Standing Balance Exercises (Feet Together and Tandem Stance)
4. Marching in Place with Head Turns
5. Walking with Head Turns

Gaze Stabilization Exercise

Purpose: This exercise reduces dizziness and improves visual stability by strengthening your eyes’ ability to focus on a stationary object while your head is in motion.

How-to Steps:

1. Sit or stand comfortably in a quiet room.
2. Position a small target (such as a letter) on the wall in front of you, at eye level.
3. Keeping your gaze fixed on the target, move your head side-to-side.
4. Try this for 1-2 minutes, gradually increasing speed as tolerated.

Tips:

• Start with slow movements.
• If dizziness becomes severe, reduce speed until you feel stable.

Head Movements with Targets (VOR x1 and x2)

Purpose: This exercise strengthens the Vestibulo-Ocular Reflex (VOR), boosting coordination and reducing dizziness by empowering your eyes to stay focused during head movements.

How-to Steps:

• VOR x1:
  
  • Hold up a visual target at arm’s length in front of your face.
  • Move your head from side-to-side while keeping your eyes fixed on the target.
• VOR x2:
  
  • Hold a target at arm’s length in front of you.
  • Move both the target and your head in opposite directions while keeping your gaze on the target.

Perform each variation for 1-2 minutes as your balance improves.

Tips:

• Begin slowly, then increase speed as your vestibular symptoms improve.
• VOR exercises are highly effective in vestibular rehabilitation, especially if your vestibular disorder affects your eye stability.

Standing Balance Exercises (Feet Together and Tandem Stance)

Purpose: Designed to strengthen your core stability and balance, this exercise challenges you to maintain a stable stance on a narrow base. Standing balance exercises are foundational for improving control and spatial awareness.

How-to Steps:

• Stand with your feet together and hold the position for 10-30 seconds.
• For an added challenge, try the tandem stance by placing one foot directly in front of the other in a heel-to-toe position.
• Gradually increase the length of time you hold each stance, working up to one minute.

Tip: Perform this exercise near a sturdy surface for support if needed.

Marching in Place with Head Turns

Purpose: This exercise trains your balance in dynamic conditions by adding head movement to a simple marching step.

How-to Steps:

• Stand upright and start marching in place.
• As you march, turn your head from side to side, then up and down, in rhythm with your steps.
• Continue for 1-2 minutes and adjust your speed based on your comfort level.

Tip: Begin slowly to prevent overwhelming your vestibular system.

Walking with Head Turns

Purpose: Walking with head turns increases coordination and balance while navigating different head positions, helping you feel more confident in your stride.

How-to Steps:

• Start by walking in a straight line.
• As you move forward, turn your head to the left and right, then up and down, alternating every few steps.
• Focus on keeping a steady pace and staying in a straight line.
• Practice for 1-2 minutes, gradually increasing duration as your balance improves.

Tips:

• Try this exercise in an open area to ensure safety and avoid obstacles.
• A physical therapist can offer guidance to ensure proper form and progression.

3 Tips for Performing Vestibular Rehabilitation Exercises Safely

1. Practice Regularly: Consistency is essential in balance therapy. To achieve the best results, incorporate these exercises into your daily routine.
2. Pace Yourself: Start at a slow pace, especially if vestibular symptoms are intense. Progress gradually to avoid overwhelming your vestibular system.
3. Seek Professional Support: If your symptoms are persistent or severe, consult with a physical therapy clinic for a tailored program suited to your needs. A physical therapist can also track your progress and adjust exercises for optimal results.

When to Consult a Physical Therapist for Vestibular Problems

Visit physical therapy clinic if you’re experiencing:

• Persistent dizziness
• Trouble balancing
• Vestibular symptoms that affect your daily life

Physical therapists can assess your condition and develop a vestibular rehabilitation plan to address your unique needs. In a professional setting, you’ll have access to advanced balance therapy methods and guidance on each exercise, which ensures safety and effectiveness.

Minimize Dizziness & Improve Your Balance at FYZICAL® Traverse City

Vestibular rehabilitation exercises play a crucial role in helping people manage vestibular disorders and reclaim their sense of stability and confidence. These exercises are designed to gradually reduce dizziness, improve coordination, and restore balance over time.

If you’re looking to start a vestibular physical therapy program, contact our physical therapy clinic today. Reclaim your balance and improve your quality of life with personalized, effective exercises.