Vertigo: Level 1 (Easy) Balance Exercises

Overview

Level 1 exercises for vertigo are "beginner" exercises. In all of them, start out slowly and gradually try to do the exercise for a longer time or do more repetitions. When you first begin, it is important to have someone with you to help you if you feel you are going to fall. As you progress, you may be able to do some of the exercises on your own.

If you are concerned about falling, always have someone with you.

Romberg exercise

1. Stand with a chair in front of you and a wall behind you. If you begin to fall, you may use them for support.
2. Put your feet together and your arms to your side.
3. Hold this position for 30 seconds.

Do this exercise twice a day. Try to progress to doing it with your eyes closed.

Standing sway exercise: forward to back

1. Stand with a chair in front of you and a wall behind you. If you begin to fall, you may use them for support.
2. Stand with your feet shoulder-width apart and your arms at your side.
3. Gently sway (lean) forward and then backward so that your weight shifts to your toes and then to your heels. Do not lift your toes or heels. Be sure that your shoulders and hips move together. Do not bend at your hips.
4. Slowly increase how far you can sway forward and backward without taking a step.
5. Do the toe-to-heel sway 20 times.

Do this exercise twice a day. Try to progress to doing this 30 times and then with your eyes closed.

Standing sway exercise: right to left

1. Stand with a chair in front of you and a wall behind you. If you begin to fall, you may use them for support.
2. Stand with your feet shoulder-width apart and your arms at your side.
3. Gently sway (lean) to the right and left so that your weight shifts from your right foot to your left foot. Do not lift your toes or heels. Be sure that your shoulders and hips move together. Do not bend at your hips.
4. Slowly increase how far you can sway right and left without taking a step.
5. Do the right-to-left sway 20 times.

Do this exercise twice a day. Try to progress to doing this 30 times and then with your eyes closed.

Marching in place

1. Stand with a chair in front of you and a wall behind you. If you begin to fall, you may use them for support. Standing in a corner will also work.
2. Stand with your feet slightly apart (as you normally stand) and your arms at your side.
3. March in place, lifting your knees high toward the ceiling.
4. Do this 20 times.

Do this exercise twice a day. Try to progress to doing this 30 times and then with your eyes closed.