Exercise : Balance Exercises : Vestibular (Unsteadiness) Training : Part 2

Situation

During midsummer period with the "earth tilt reversal" in progress you may be

experiencing balance issues that cause an unsteady feeling...

This is sometimes described as walking as if you are "on a boat"

Targeted vestibular and strengthening exercises can help retrain your brain,

muscles, and joints to improve stability.

...oh it can...!...

These foundational exercises build the lower body and core strength required

for a stable gait.

Always ensure your safety by performing these moves near a sturdy wall, kitchen

counter, or chair.

1. Single-Leg Stand:

i. Stand straight with feet together, holding onto a chair.

ii. Lift one leg and hold for 10–30 seconds, then switch.

iii. Keep the standing leg slightly bent.

2. Head Movements (Vestibular Training):

i. Stand with feet together, back against a wall, and a chair in front of you.

ii. While keeping your balance, slowly turn your head up and down 10 times,

then side to side 10 times.

...

...

Vestibular exercises (or Vestibular Rehabilitation Therapy) are targeted movements

designed to reduce dizziness, vertigo, and imbalance by training your brain to

adapt to and compensate for inner ear issues.

They involve eye, head, and body movements to stimulate the balance system.

Always consult a doctor or physical therapist for an accurate diagnosis before

starting these exercises, as specific movements depend on your exact condition.

3. Gaze Stabilization Exercises

These exercises improve your ability to focus on a stationary object while your

head is moving.

i. Horizontal: Hold your thumb at arm's length. Keep your eyes locked on your thumb

while slowly turning your head from side to side. Repeat 20 times.

ii. Vertical: Repeat the process, but move your head slowly up and down while keeping

your eyes on your thumb.

4. Cawthorne-Cooksey Exercises

A progressive program of exercises (from sitting to standing and walking) designed

to help your brain adjust to movement.

i. Sitting: While seated, look up and down, then side to side. Next, bend your head

forward and backward. Do this slowly at first, then more quickly.

ii. Standing: Practice changing from a sitting to a standing position with your eyes

open, then with your eyes closed.

5. Brandt-Daroff ExercisesThese are repetitive movements highly effective for

treating general dizziness or Benign Paroxysmal Positional Vertigo (BPPV).

i. Sit upright on the edge of your bed.

ii. Lie down quickly on your left side, turning your head 45 degrees to the right.

iii. Stay in this position for 30 seconds, or until the dizziness stops.

iv. Sit back up and wait 30 seconds.

v. Repeat the entire process by lying down on your right side.

...then...

...that's my/our procedure...

...huhmmm... ...

...

...oh i do un know un more...!...