EXERCISES FOR VERTIGO

1. Sit on the bed with both legs straight and touching the floor.

2. Slowly turn your head to the left at a 45° angle (look at an object placed at that angle).

Lie down slowly, keeping your gaze at 45°, and rest your head on the pillow.

Stay in this position and count up to 30.

3. Return to sitting slowly, keeping your head at 45°. Count up to 30.

4. Slowly turn your head to the right at a 45° angle.

5. Lie down slowly, keeping your gaze at 45°, and rest your head on the pillow. Count up to 30.

6. Return to sitting slowly, keeping your head at 45°.

7. In the sitting position, count up to 30.

 All movements should be slow. Use a normal-sized pillow.

 Steps 1–7 = One sequence.

Repeat 5 times in the morning and 5 times in the evening.

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Exercise 2

1. Stand straight, facing forward, with both feet together.

2. Look at an object in front of you at eye level.

3. Slowly move your head in this sequence:

Left → Center → Right → Center → Up → Down → Center.

Count up to 30 in each position.

 One sequence = above movements.

Repeat 5 sequences in the morning and 5 sequences in the evening.

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Exercise 3

1. Stand straight with your arms resting at your sides.

2. Step forward, placing the heel of one foot directly in front of the toes of the other foot.

3. Continue walking this way, heel to toe, at each step.

Keep eyes focused straight ahead (do not look down).

4. Walk slowly for 5 minutes in the morning and 5 minutes in the evening.

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✅: Key Benefits

Regular practice of these exercises helps the body become more aware of positional changes, enabling it to maintain balance in various circumstances, including those affected by ear balance problems like vertigo.