Epley maneuver
According to a study published in the Journal of Neurology, Neurosurgery & Psychiatry, 80% of patients treated with the Epley maneuver reported significant improvement in their vertigo.
Steps to follow:
Sit on the edge of the bed and turn your head about 45 degrees toward the side of dizziness, for example, if you have dizziness on your right side, turn to the right and keep your torso still.
First, lie back quickly, making sure your head is still turned at a 45-degree angle to the rest of your body.
Part of your head should be facing down towards the bed. You should hold this position for at least 30 seconds or until the dizziness goes away.
Without raising your head, slowly turn your head 90° and hold that position for 30 seconds while your head is at a 45° angle.
Do not turn your head and stay in this position for half a minute. You should slowly sit up for a few minutes to let the dizziness subside.
Brandt-Daroff exercise
According to a study published in the International Journal of Health Sciences and Research, the Brandt-Daroff exercise produces good results when applied to people who frequently experience repeated episodes of dizziness.
Steps to follow:
Sit on the edge of the bed with your legs relaxed.
Quickly lie down on one side, keeping your head tilted back (as if you were looking at the ceiling). Hold this position for about 30 seconds or until the dizziness passes.
Return to sitting position.
Immediately lie down on the opposite side, keeping your head up. Hold for 30 seconds or until the dizziness passes.
Repeat this sequence of movements 5 times on each side, 2 - 3 times a day.
Gaze stabilization exercise
This is one of the most effective exercises in preventing dizziness, helping to retrain the brain, improving balance over time.
Steps to follow:
Find a fixed target to focus on, such as a letter on the wall or a small object in front of you.
Stand or sit up straight and focus on your target.
Slowly move your head from side to side, keeping your eyes fixed on the target. Move your head about 20 - 30 degrees to the left and right.
Do the same exercise by moving your head up and down, keeping your eyes on the target.
Repeat this exercise for 1 - 2 minutes, 3-4 times a day. Start slow and gradually increase the speed as your endurance improves.
