VERTIGO EXERCISES SETS 1; 2 & 3.

SET NO: 1      These exercises to be initially performed sitting down, standing up                  only when confidence and some stabilty returns.                                Exercise three times a day.                                         Morning, Noon                                            & evening. LATERAL MOVEMENT (Sitting down) No: 1-        Eye movement only.  (3 sets of 10 Increase gradually)           *Place two sheets of A4 paper (object sheets) on a wall, one with   a cross, one with a circle approximately 2 metres apart, at eye  level when sitting. *Keep your head steady and look straight ahead.  Then move your  eyes to the right and focus on th right hand object sheet.  Once  focussed look to the left and focus on the left object sheet. *Repeat the exercise, making sure to focus on each object sheet before moving your eyes in the opposite direction.  *Gradually increase the repetitions as you become more  comfortable. *Initially sit approximately2 metres away from the wall.   Gradually move further away from the wall.  For every metre you move away from the wall, increase the distance between the two object sheets by the same amount. (It is quite possible you will experience a form of  OBJECT DRAG,  dizziness or nausea.  If the exercises are having the desired affect, these sensations will gradually disappear with time). No: 2-        Head & eye movement.  (3 sets of 10 Increase gradually) *This exercise is exactly the same as exercise No1, but this time move your head at the same time and direction as your eyes. *Use the same object sheets as in exercise No 1 and follow the  same pattern of movements. VERTICAL MOVEMENT (Sitting down) No: 3-        Vertical eye movement. (3 sets of 10 Increase gradually) *Using the same object sheets, but instead of a horizontal movement, this now becomes a vertical up and down movement. *Place the object sheets on the same wall,  this time in a vertical  position approximately two metres apart.  Sitting down, your head  should be in the centre of the two object sheets. *Move your eyes up and focus on the top object sheet.  Then move your eyes down and focus on the lower object sheet keeping your  head steady.  Repeat the movements as in exercise No 1.  making  sure that you focus on each object sheet before continuing with  the exercise. *Some people have found this exercise difficult to carry out. At first you may not be able to complete 10 repetitions.  However, do persist as I found this exercise to be a very important  step in regaining my overall equilibrium. No: 4-       Vertical Head & eye  movement.  (3 sets of 10 Increase Gradually) *This exercise is exactly the same as exercise No3, but this time move  your head at the same time and direction as your eyes. *Use the same object sheets as in exercise No 1 and follow the same  pattern of movements.         The above four exercise can be carried out standing up, but                  only when you feel confident and a good deal                                 of stability has returned FIGURE OF EIGHT  (Sitting down) No: 5-         ( 3 sets of 10 Increase gradually) Eye movement only:  (Sitting & standing)  *Rotate your eyes in a figure of eight movement whislt at the same  time attempting to maintain focus as your vision takes you  around the room.  Hence, increased peripheral vision. Eye & Head movement:   (Sitting & standing)  *Same as above but this time move your head at the same time  and direction as your eyes. FIGURE OF EIGHT  (WALKING) No: 6-        (3 sets of 10 Increase gradually) *Place two chairs apart in the middle of a room and walk around  them in a figure of eight pattern whilst attempting to maintain  focus as you walk.  Progress to using no props at all.           If at any time the above exercises prove to be too much,                             stop, stabilise and start again.                 Do not over exercise to the extent of injury. SET NO: 2 Steps 7 to 10 should only be attempted in the first inst sitting down.  Only attempt exercise standing up as  confidence and stability returns. COMBINATION VERTICAL & HORIZONTAL MOVEMENT  No: 7-        Eye movement only  (3 sets of 5 Increase gradually)   *Roll your eyes in an arc (semi circle) from left to right focusing  on the object sheets at either end of the arc, keeping your head  steady and pointing straight ahead. *This exercise may cause some discomfort (dizziness) at first but  as stability gradually returns so should the level of discomfort diminish altogether. No: 8-        Head/eye movement ( 3 sets of 5 Increase gradually) *Same movement as in exercise 7 but this time moving your head  at the same time and direction as your eyes. No: 9-        Eye movement only (3 sets of 5 Increase Gradually) *Roll your eyes in a continuous circular motion in both clockwise  and anticlockwise directions, momentarily focusing on each object  sheet, located at the vertical or horizontal position, on each rotation. No: 10-      Head & eye movement (3sets of 5 Increase gradually) *Same movement as in exercise 9 but this time moving your head at  the same time and direction as your eyes. No: 11-      Walk, move head up & down.  (3 sets of 10 Increase gradually) *Walk in a straight line, and move your head up and down every 3  steps.  Focus momentarily on something at the top and bottom of each movement.  (Suggest down a hall in case you need to steady yourself) No: 12-      Walk, turn head side to side. (3 sets of 10 Increase gradually) *Walk in a straight line and turn your head side to side as you as you  proceed Focus momentarily on something  at the end of each sideways  movement.  (Suggest down a hall in case you need to steady yourself) No: 13-      Walk and dip. (3 sets of 10 gradually increasing to 20) *Walk in a straight line and every 5 to 10 steps bend down    as if attempting to pick up something of the floor. No: 14-      Combine exercises 11, 12 & 13 SET NO:  3                                        WARNING THE EXERCISES IN THIS SET MAY BE DIFFICULT FOR SOME PEOPLE  TO CARRY DUE TO PHYSICAL AND/OR FOR SAFETY REASONS. DO NOT ATTEMPT ANY OF THE EXERCISES IN SET 3 UNLESS YOU ARE  CONFIDENT YOU CAN DO SO WITHOUT INJURYING YOURSELF OR  YOU HAVE SOMEBODY CLOSE AT HAND TO ASSIST.   Standing in line and on one foot with eyes open I could do relatively             quickly.  When it came to shutting my eyes, that took                           considerably more concentration .                                    and time to achieve. No: 15-      Stand on both feet. Eyes open.  (3 sets on each foot) *Stand on each foot alternatively, placing one foot in front of the other, the rear foot taking most of your body weight. Outstretched arms will assist with balance until you will be  able to complete the exercise with arms by your side. Count to 10 and as stability starts to return, increase count to 20. No: 16-      Balance on ONE foot only. Eyes open. (See caution) *As per exercise No 15 but keeping the other foot of the ground. Count to 10 and as stability starts to return, increase count to 20. No: 17-      Stand on both feet with eyes closed. (3 sets on each foot) *Repeat exercise No 16 but with your eyes closed.  Make sure  that you have positioned yourself close to something solid,  like your hallway in case you need to steady yourself. No: 18-      Balance on ONE foot only.  Eyes closed.  (See caution) *Repeat exercise No: 17 but with your eyes closed. Make sure that you have positioned yourself close to something solid,  again like your hallway in case you need to steady yourself.