Gymnastics for dizziness

Gymnastics and exercises can be helpful in treating and alleviating dizziness, especially if it is associated with vestibular disorders or balance problems. However, before beginning any exercises, it is important to consult with your doctor to make sure they are safe and appropriate for your particular situation. Below are some exercises that may be helpful for dizziness:

1. Coordination and balance exercises:

   • One-Leg Stand: Stand on one leg and try to keep your balance for 30 seconds or more. Gradually increase the time.
   • Walking in a straight line: Walk in a straight line on the floor or street, lifting your foot in front of you and placing it in front of your other foot.
   • Head Turns: Turn your head left and right and then up and down, slowly and controlling the movements.

2. Exercises for the vestibular system:

   • Finger Gaze Exercise: Gaze at a finger that slowly approaches your nose and then moves away from it. This exercise helps to train your gaze focus.
   • Head Rotation Exercises: Turn your head left and right while looking at your fingertips in front of you to activate your vestibular system.

3. Neck and shoulder exercises:

   • Slow head tilts and turns: Slowly tilt and turn your head in different directions, controlling the movements and avoiding sudden movements.
   • Tensing and relaxing neck and shoulder muscles: Lift and lower your shoulders and tense and relax your neck and shoulder muscles.

4. Eye exercises:

   • Eye Eight Exercises: Trace an imaginary figure eight with your eyes, moving your eyes up and down and then left and right.
   • Gaze Focusing: Look at a close object and then switch to a distant object. Repeat several times.

These exercises can help strengthen muscles, improve coordination and stimulate the vestibular system. However, it is important to start with light and slow movements, and if you experience dizziness or discomfort, stop the exercise and consult your doctor. Dizziness caused by serious medical conditions such as Mennier's disease or stroke requires specialized treatment, and exercise can be part of a comprehensive treatment approach under the supervision of a physician or physical therapist.

Brandt-Daroff gymnastics.

Brandt's Gymnastics (also known as vertigo exercises) is a specialized set of physical exercises designed to treat and alleviate vertigo, especially in cases involving vestibular disorders. These exercises can help restore balance and coordination, as well as reduce vertigo and instability. It is important to perform them under the supervision of a physician or physical therapist and only after a thorough diagnosis to rule out more serious medical causes of dizziness.

Examples of Brandt's gymnastics exercises:

1. Sitting exercise:

   • First, sit on a chair.
   • Then quickly lower yourself onto your left hip while leaning forward and then return to a sitting position.
   • Repeat this movement several times.
   • After that, move to your right hip and repeat the exercise.

2. The"Head Turns" exercise:

   • Sitting or standing, turn your head to the left and right slowly and smoothly, fixing your gaze on one point during the rotation.
   • Repeat 10-15 times to each side.

3. Lifting your body up:

   • Lying on your back, try to slowly lift the upper half of your body without using your arms. Look up.
   • Then slowly return to the supine position.
   • Repeat several times.

4. "Balancing on one leg" exercise:

   • Stand on one foot and try to keep your balance while looking at a point in front of you.
   • Gradually increase the time of balancing on one leg.

It is important to perform the exercises slowly and carefully, avoiding sudden movements that may increase dizziness. If you feel unwell while exercising, stop immediately and consult a doctor.

Brandt exercises can be part of a comprehensive approach to treating vertigo, which may also include drug therapy and other physical therapy techniques. Keep in mind that these exercises should be performed under medical supervision and according to an individualized plan designed for your specific situation.

Shishonin Gymnastics

It is a set of physical exercises designed to treat vertigo and vestibular disorders. It can be helpful in improving balance and coordination of movements. However, before beginning these exercises, it is important to consult with your doctor or physical therapist to make sure they are safe and appropriate for your particular situation.

Here are a few exercises from the Shishonin Method that can help with dizziness:

1. The"Head Spinning" exercise:

   • Sit in a chair or standing on your feet.
   • Slowly turn your head to the left and right, smooth and controlled movements.
   • Gradually increase the amplitude of head movement.

2. The"Head Tilts" exercise:

   • Sit in a chair or standing on your feet.
   • Slowly tilt your head to the left and right, trying to bring your ear closer to your shoulder.
   • Perform inclines smoothly and with controlled movements.

3. Head-to-shoulder exercise:

   • Sit in a chair or standing on your feet.
   • Slowly tilt your head forward, trying to lower your chin to your chest.
   • Then slowly raise your head back up.

4. Torso Twists:

   • Sit in the chair.
   • Slowly turn to the left and right, trying to turn the upper torso but not the neck.
   • Rotate smoothly and with controlled movements.

5. Pendulum exercise:

   • Standing on your toes, slowly bend forward and backward like a pendulum.
   • Hold onto a chair or other support for support.

6. "Toe Lift" exercise:

   • Standing on your toes, slowly rise to your toes and then lower to your heels.
   • Repeat this movement several times.

It is important to perform the exercises slowly and carefully, avoiding sudden movements that may cause dizziness or discomfort. If you feel unwell while exercising, stop immediately and consult a doctor.

Shishonin Gymnastics can be part of a comprehensive approach to treating vertigo, but it should be customized to your individual situation and prescribed by a specialist.

Epple's gymnastics

Also known as Epple exercises are a set of exercises that are sometimes recommended to help reduce vertigo, especially in positional vertigo such as Meniere's disease or Beneficial Paroxysmal Positional Vertigo (BPPV). These exercises are designed to help move calcium crystals (deposits) within the vestibular apparatus of the ear, which can trigger vertigo. Please see your doctor or physical therapist before starting these exercises for individualized recommendations and to make sure they are safe for you.

Here are a few of Epple's basic exercises:

1. Shepherd's Roll:

   • Sit on a bed or table and turn your head to the left to look at your left shoulder.
   • Rest lightly on your left shoulder and quickly turn onto your back, making sure to keep your head turned to the left.
   • Then turn onto your right shoulder while remaining in a supine position and rise to a sitting position.
   • Repeat this exercise several times.

2. Seagull Exercise:

   • Sit on the bed and place your hands on your hips.
   • With your head down, duck down to look at the floor.
   • Rise back up to an upright position and turn to the left or right to look at one shoulder.
   • Then turn to the other side to look at the other shoulder.
   • Repeat this exercise several times.

These exercises can help move calcium crystals within the vestibular apparatus of the ear and reduce vertigo. However, they should be performed under the supervision of a professional and according to the individualized recommendations of your doctor. Do not attempt these exercises on your own, especially if you are inexperienced or do not have an accurate diagnosis, as improper performance may worsen symptoms.

Borisov's gymnastics methodology

This is a special set of physical exercises developed by doctor Yuri Borisov, which helps to improve balance and reduce dizziness in people suffering from various vestibular disorders. These exercises can be useful for patients with Menierre's disease, Beneficial Paroxysmal Positional Vertigo (BPPV) and other conditions associated with vertigo.

Borisov Gymnastics includes a series of exercises aimed at training the vestibular apparatus and strengthening the muscles of the neck and back. It should be performed under the supervision of a specialist, such as a physiotherapist or rehabilitation therapist, who can adapt the exercises to the specific needs of the patient and ensure that they are performed correctly.

Examples of Borisov Gymnastics exercises may include the following:

1. Head Rotation: Slowly rotate your head left and right and up and down to train your vestibular system.
2. Head tilts: Smooth tilts of the head back and forth and to the sides.
3. Body Rotation: Rotate the body to the left and right, starting with a small range of motion and gradually increasing it.
4. Eyes Closed Exercises: Exercises performed with eyes closed to enhance balance training.
5. Special eye exercises: Move your eyes up, down, left and right, and look at different points in the room.

Borisov Gymnastics are usually performed in rehabilitation centers or under the supervision of specialists in clinical settings. Patients usually perform these exercises regularly to gradually improve their condition and reduce dizziness. It is important not to attempt these exercises on your own without the advice and instruction of a specialist, as improper performance may worsen symptoms.

Gymnastics for dizziness with cervical osteochondrosis

Gymnastics for dizziness associated with cervical osteochondrosis can help strengthen the neck muscles, improve flexibility and reduce pressure on the cervical spine, which in turn can reduce the likelihood of dizziness. However, it is important to consult with your doctor or physical therapist before beginning any exercises to make sure they are safe for your condition.

Below are some exercises that can be helpful for vertigo and cervical degenerative disc disease:

1. The"Head Tilts" exercise:

   • Sit in a chair or standing on your feet.
   • Slowly tilt your head to the left and right, trying to bring your ear closer to your shoulder.
   • Perform inclines smoothly and with controlled movements.

2. The"Head Turns" exercise:

   • Sit in the chair.
   • Slowly turn to the left and right, trying to turn your head within your comfort range.
   • Rotate smoothly and with controlled movements.

3. The"head tuck" exercise:

   • Sit in a chair with a straight back.
   • Lift your head upward, trying to pull your chin toward the ceiling.
   • Then slowly lower your head down so that your chin comes closer to your chest.

4. "Stretching the neck muscles" exercise:

   • Sit in a chair or standing on your feet.
   • Try to gently tilt your head to the left while keeping your right shoulder still.
   • Gradually increase the tension and hold the pose for a few seconds, then return to the starting position and repeat on the other side.

5. Neck Tension and Relaxation Exercise:

   • Sit in the chair.
   • Slowly raise your shoulders up toward your ears, then lower them back down.
   • Repeat this movement several times.

These exercises can help improve mobility of the cervical spine, strengthen muscles and reduce tension, which can reduce cervical osteochondrosis dizziness. However, always start with slow and gentle movements and avoid sudden twists and strains on the cervical spine. If you experience dizziness or pain while doing exercises, stop them and consult your doctor.

In addition to exercises, physical therapy, massage and other physical therapies may be recommended by a specialist to treat dizziness with cervical osteochondrosis.