How to train the vestibular apparatus of a child at home. How to train the vestibular apparatus at home (video)
Swinging is associated with hypersensitivity vestibular apparatus responsible for maintaining balance. Our vestibular apparatus is located in the inner ear and has a complex structure. Thanks to him, we can navigate in space, maintain a pose, maintain body balance. From numerous nerve endings - receptors that are located in muscles, ligaments, tendons, joints, skin - the vestibular apparatus receives information about the direction and speed of movement that we make.
These simple exercises that reduce excitability and increase the resistance of the vestibular apparatus to stress, you can include in the complex morning exercises or do it during the day. Regular training of the vestibular apparatus will help get rid of the unpleasant sensations that can overshadow any journey.
Infographics: AiF
Detailed description of exercises
Starting position: lying on the stomach. Slowly move your head back. Roll over onto your back, slowly tilt your head forward, try to touch your chest with your chin.
Repeat the exercise 4-5 times.
I.p.: lying on your back. Relax and, without straining your neck muscles, shake your head to the right and then to the left for 2-3 minutes.
I.p.: sitting on a chair. Fix your gaze on a point in front of you, then look as far as possible to the right, left, up and down.
Repeat the exercise 5-6 times.
I.p.: sitting on a chair. Keep your head still, rotate your eyes first clockwise (5-6 times), and then the same number of times counterclockwise.
Repeat the exercise 2-3 times.
I.p.: standing, feet shoulder width apart. Slowly tilt your head forward so that your chin rests on your chest, and then tilt back as far as possible.
Perform 6-10 times.
I.p.: standing, feet shoulder width apart. Slowly turn your head to the right and left, 5-10 times in each direction. Make slow circular movements of the head to the right, then to the left.
Repeat 4-5 times.
I.p.: standing, feet shoulder-width apart, hands on the belt. Quickly tilt your torso forward about 30 degrees, "slow down" sharply. Then lean back just as quickly.Repeat the exercise 5 times on each side.
I.p.: standing, feet shoulder-width apart, arms raised above the head. Inhale, then exhale and, holding your breath, tilt your torso forward and return to the starting position. Then calmly walk around without holding your breath.
Running in place with a change in head position. The muscles are as relaxed as possible, the arms are slightly bent at the elbows and freely lowered, the feet are only slightly off the floor. Keep your head straight at first, then tilt forward, backward, to the right, to the left.
Do it within 2-3 minutes.
On a note
Symptoms of motion sickness are greatly enhanced during menstruation. Therefore, in critical days try to avoid long journeys and flights whenever possible, especially if they are associated with changing time zones and climate.
Do not eat or travel on an empty stomach. Try to eat about 1.5-2 hours before departure: your meal should be light, but high in calories. Refuse fatty and smoked foods, dairy products, highly carbonated drinks.
Do not use perfume, cologne, strong-smelling deodorants: they can provoke an attack of nausea and headaches, especially in hot weather.
Vestibulopathy is an imaginary sensation of movement of the patient's body and surrounding objects. In the treatment of this disease, I actively use medications that reduce nausea, improve the conduction of nerve impulses, as well as other groups of drugs. After the end of the course of treatment, patients are shown rehabilitation. The main stage of rehabilitation measures is vestibular gymnastics for dizziness. It has a very wide range of exercises that, when performed regularly, give a positive effect. The first exercises for the treatment of vestibulopathy were developed in the 40s of the last century by T. Cawthorne and F. Cooksey. Today, many types of tasks are taken from this complex.
General principles of physiotherapy exercises
Special gymnastics with dizziness is an effective way to normalize the condition
Gymnastics for the vestibular apparatus with dizziness should begin as early as possible. Patients can do exercises after the first signs of improvement. Therapeutic exercise is indicated during drug treatment. The function of the vestibular organ is restored much faster if the patient constantly stimulates it with various movements.
Scientists and doctors conducted research on the impact exercise to restore the functioning of the vestibular apparatus. It has been proven that with regular exercises, 50-80% of patients have a positive trend. At the same time, in a third of patients, the balance apparatus was completely restored.
Exercises should be as diverse as possible, as the vestibular apparatus quickly adapts to the load. The patient constantly needs to complicate tasks so that the receptors of the balance apparatus are constantly in good shape. This helps to quickly restore neural connections between the brain and the auditory organ.
The gymnastics complex should be adapted for patients with vestibulopathies. The selection of exercises depends on the severity of the disease. In many patients, the balance apparatus is severely damaged. This increases the risk of falls during exercise. Patients are allowed to exercise with open eyes, perform tasks with support. Bedridden patients after a stroke are physiotherapy exercises(exercise therapy) in bed, helping them to rise, sit down.
During exercises for training the vestibular apparatus with dizziness, stressful situations and overwork should be excluded. It has been scientifically proven that anxiety and depressive states slow down rehabilitation measures. In patients with depression long time there are signs of vestibulopathy even after a long recovery period.
Preparations for the treatment of dizziness
When prescribing a set of exercises, one should take into account the influence medicines. Some drugs improve the functioning of the organ of balance. These funds include Betaserk, Tanakan. Studies have been conducted on the effectiveness of Tanakan in a polyclinic on patients with primary vestibulopathies. Patients took the drug in conjunction with exercise. All patients showed positive dynamics.
Drugs that inhibit the recovery of vestibular function are: antipsychotics, sedatives, tranquilizers. During the rehabilitation of vestibulopathies, patients are tried to cancel these drugs. Against the background of stopping the use of neurotropic drugs, the effect of treatment is much higher.
Patients should exercise in a well-ventilated area. All sharp objects should be removed. Carpeting should not be wrinkled, as this may cause the patient to fall.
There must be mats in the classrooms. Patients should be trained in well-lit rooms. If the patient cannot complete the task, then they try to help him. This reduces the chance of falling, especially on initial stage treatment.
Indications for gymnastics from dizziness:
- Meniere's disease;
- vestibulopathy caused by osteochondrosis, stroke, impaired cerebral blood flow;
- benign positional paroxysmal vertigo;
- vestibular neuronitis;
- vestibular migraine.
Adaptations and exercises for patients with vestibulopathies
Simulator with biological feedback to restore balance
For the rehabilitation of patients with disorders of the organ of balance, several types of gymnastics have been created. To facilitate the implementation of charging, as well as to adapt the load of physical exercises, use various devices.
For patients use computer programs with special platforms with feedback. The most popular of them is the Target program. The patient stands on a special support. A monitor is fixed in front of the patient, on which there is a cursor reflecting the position of the center of gravity. The patient, moving his body, must hit the target. In this case, the patient needs to prevent a fall with a strong deviation of the body. The doctor who performed this procedure can complicate the task by reducing the area of support.
For patients after stroke there are special suits that help to perform the exercises and protect the patient from falling. Costumes consist of several elements: shorts, vest, knee pads, shoes. Equipment for patients after a stroke has 2 categories: for patients who are not able to move independently even on a flat surface, for patients who need support when moving along uneven surfaces (stairs, descents, sharp ascents). Vestibular gymnastics for dizziness for elderly patients is often performed using costumes if the person is not capable enough.
Exercises for vestibulopathies
Exercises for dizziness have the main directions that are used in almost all author's methods. Patients include exercises on the movement of the head, body, exercises to improve static, dynamic balance, training with walking with closed or open eyes. Actively used breathing exercises, yoga, Tibetan techniques to improve the functioning of the vestibular apparatus.
Gymnastics Brandt-Daroff
The Brandt-Daroff technique is actively used. It can be done on your own. The patient should sit down, straighten his back, put his hands on his knees. After that, lie on your left side, turning your head 45 ° to the right side. In this position, you need to linger for half a minute, and then sit down again. After the starting position, the patient lies on his right side, his head turns to the left. The task should be repeated 5 more times. If an attack of dizziness occurs, treatment is stopped until the state of health improves.
The Simont method is performed by a doctor, as a severe attack of dizziness is possible, which is often accompanied by vomiting. The patient sits down on the couch, dangles his legs, the doctor turns his head 45 ° to the correct position. The patient abruptly lies on his side, lies like this for 2 minutes. After that, the patient should sit down and abruptly lie on the other side. After 2 minutes, the patient sits up.
The Epley technique should be carried out in the presence of a doctor. The doctor holds the patient's head, turned 30 degrees to the right, sharply laying him on his back (the head should hang slightly from the couch). The patient lies for 1 minute, then turns his head and body in the opposite direction. The patient lies like this for 1 minute and returns to a sitting position. This exercise belongs to the Bubnovsky complex. It is used more often with cervical osteochondrosis.
Breathing exercises are very important, as they help to improve blood flow in the brain, improve the conduction of nerve impulses along the vestibular nerve. Breathing exercises Strelnikova implies the implementation of a sharp breath through the nose, a slow exhalation through the mouth. The exercise should be repeated 4 times. The complex of breathing exercises includes exercises with tilts of the head and torso, which are accompanied by proper breathing. Yoga also supports proper breathing techniques. The patient inhales deeply, inflates the stomach, which contributes to the full filling of the lungs.
When practicing yoga, it is important to learn proper breathing.
Common therapeutic exercises include training the vestibular apparatus with sharp turns of the head in a sitting, standing position. They use turns of the body to the right, to the left, tilts forward, backward, deviations of the whole body back and forth, to the sides. Be sure to use running, walking. During the run, the patient is asked to run up, then stop abruptly, then run quickly again. Active use of walking eyes closed, moving with side steps, backwards. In a severe form of the disease, patients (especially the elderly) walk with their eyes open, but look at one point.
You can perform the same movements, but with a delay in each position. The patient tilts his head, keeps it tilted for several seconds, raises his head. The patient is asked to lean forward, stay in this position, and in 30 seconds straighten up sharply.
Static exercises are carried out with eyes closed and open. The patient is asked to stand on one leg, close his eyes, and stand for several minutes. For patients with severe disorders, you can stand on two legs with your eyes closed. If the patient cannot perform a simple form of the task, then he is allowed to do it with open eyes, but with fixation of the gaze at one point. You can conduct classes with the use of devices that carry out passive movement of the patient. This helps to train the sense of acceleration and angular deviations.
Charging from dizziness helps the patient recover faster after an acute course of vestibulopathy. To increase the effectiveness of therapy, it is necessary to take into account the presence of concomitant pathology, the age of the patient, and the use of medications. At proper organization classes, the restoration of vestibular function occurs over several months.
Exercises for training the vestibular apparatusThis article is addressed to people who have had serious illnesses such as stroke, encephalopathy and traumatic brain injury, which resulted in violations motor functions limbs, coordination of movement and vestibular apparatus.
To restore these features just need some gymnastics.
To restore motor functions exercises are not original. These are the usual, well-known, flexion and extension of the limbs, with and without a load (dumbbells).
But in the exercises for training coordination of movements and the vestibular apparatus I want to elaborate.
The cerebellum is responsible for the coordination of movements. And for the vestibular apparatus - the inner ear. But all the signals go there through the cerebral cortex. Violations in the cerebral circulation and lead to loss of balance, dizziness.
All of us have watched gymnasts, tightrope walkers, tightrope walkers and steam-smokers more than once. Their ability to keep balance and coordination of movements sometimes boggles our imagination. But all this was achieved as a result of daily and painstaking training.
First you need to check the condition of your vestibular apparatus. To do this, perform the following simple exercise:
Stand straight, feet together, hands on the belt. Tilt your head back. To complicate - rise on your toes and close your eyes. Hold in this position - 20 - 30 seconds. If this exercise turns out without problems, you can go directly to the complex:
Place the feet of the right and left legs on the same line, so that the toe rests on the heel, and in this position we stand for 20 - 30 seconds. The exercise can be made more difficult by walking in a straight line in this way or by closing your eyes.
Put your feet together, stand on your toes. Hands on the belt. Perform torso tilts, first forward, 90 degrees, then sides. Complicate - close your eyes.
3. Otpad.
Standing on toes, legs together, tilt your head as far back as possible and hold it in this position for 20 - 30 seconds. Then sharp turns of the head to the right - to the left. Complicate - close your eyes.
4. Mahi.
Hands on the belt. Stand on the toe of one foot and perform pendulum swings, with maximum amplitude, with the other foot. Then change the fly leg. 10 - 20 max.
5. Otpad + pendulum.
Stand on the toe of one foot. Hands on the belt. Tilt your head back and forth, to the sides. You can complicate the exercise by performing swings free leg or closing your eyes.
Yet for training the vestibular apparatus and coordination of movements it is recommended to perform squats (simple, on toes, on one leg, with eyes closed), somersaults, jumping in place and through a rope.
The vestibular apparatus is a rather complex mechanism, therefore, to restore it, it will take 6 months daily workouts.
Trainers and equipment.
For gymnastics, I recommend using several simulators. All Treadmills, orbit tracks and exercise bikes are certainly good, but expensive. There are a lot of devices that are much cheaper and no less useful. Here is some of them.
For leg workout:
1. Leg weights.
Used for training while walking. In general, walking is the most important exercise for our training. This is what all doctors and healers say. Weights are not difficult to make yourself. I came up with this idea after watching the Korean movie Hong Gil Dong. Walking, walking and more walking!
I've been sick for 8 years now. And then one day I thought, if I took “+ 1 normal step” a day (and this is quite real), then now I would freely walk 3000 meters with the “correct gait”, and this is 3 kilometers. And from this thought it becomes sad and insulting.
2. To train the “correct step” you can use linoleum squares on the floor or matches, spreading them out in such a way that when you step on them, you get the “correct step”. In winter, it’s good to walk after a healthy person.
3. Top sneakers.
The content of the article:
The vestibular apparatus is responsible for the orientation of a person in space. It is precisely because of its poor development that people are swayed into public transport. Today we will tell you how to train the vestibular apparatus at home. This information may be useful not only ordinary people, but also to fighters, since a well-developed vestibular apparatus allows you to take strong blows.
How is the vestibular apparatus arranged?
If you want to know how to train the vestibular apparatus at home and do it as efficiently as possible, you need to understand the structure of this system of our body. The vestibular apparatus is located in the middle of the ear and it is thanks to it that we are able to move normally.
The vestibular apparatus allows us to maintain balance and this is its main function. It should be recognized that the organs of vision, sensitivity skin and instincts. The inner ear contains a special fluid called endolymph. The fibers of the vestibular nerve are connected to the spots, consisting of receptors and hairs. In turn, the hairs are immersed in a special mass containing calcium carbonate crystals.
In a round-shaped pouch, the speck is located in a vertical position, and in a uterus and an oval-shaped pouch - in a horizontal position. Under the influence of gravity, the crystals exert pressure on the hair cell structures, which helps to determine the position of our body in space. At active movements In humans, the pressure indicator changes, which brings the hair cell structures into a state of excitation.
We will talk more about how to train the vestibular apparatus at home, but now I would like to tell you about one thing. interesting fact. Scientists conducted entertaining experiment and blocked the work of the vestibular labyrinth in the pigeon. As a result, the bird could not rise into the air. So, we found out how our vestibular system works.
Most often, disturbances in the work of the vestibular apparatus are associated with excessive activity of receptors that excite this organ, which is responsible for the orientation of a person in space. This is what is causing the " seasickness”, symptoms of which are nausea, as well as a decrease in work efficiency respiratory system and heart muscle.
If a person has been fascinated by calm games for a long time, then at a certain point in time during the descent along a winding mountain path or during a sea voyage, malfunctions in the vestibular system may occur. The situation is similar with the fighters, who, if this system is disturbed, can be knocked out even after a light blow. Let's figure out how to train the vestibular apparatus at home.
How to train the vestibular apparatus at home?
Scientists are sure that working on strengthening the vestibular system is useful for people of any age. The main advantage here is the fact that training can be done at home. You must understand that the weak work of this system does not at all mean the presence of health problems. The vestibular apparatus can be compared to muscles that atrophy in the absence of training. If you lead an active lifestyle, then there should be no problems with the functioning of the vestibular system.
Performing regularly simple exercises, for example, somersaults, "birch" and others, you can improve the functioning of your vestibular apparatus. In addition, do not forget about this efficient way control of your body and thoughts, like yoga. If meditation is added to these activities, the results can be simply magnificent. In this situation, you will be able to reach the maximum level of concentration, clear your thoughts and improve your life.
Many of you have seen a person slip and fall to the ground. Moreover, this fall looks extremely awkward and can cause serious injury. If this person had a trained vestibular apparatus, then after making several movements, a fall could be avoided.
Thus, we can safely say that training the vestibular system will help you improve your sense of balance. Thanks to high fitness, a person has the opportunity to more easily adapt all his movements and body position to changing external conditions. If you want to perform household and industrial movements as economically as possible, then you should learn how to train the vestibular apparatus at home.
Trained athletes almost never complain of motion sickness or dizziness. But for people leading a passive lifestyle, this problem is very often acute. Not only can they not make a sea voyage, but even traveling by public transport can be a big problem for them.
As we have already said, all these problems are related to abrupt change direction of movement, jerky. As a result, the heart rate increases, dizziness and nausea occur. Note that the vestibular system may be weak from birth. However, this problem can be eliminated and for this you have to learn how to train the vestibular apparatus at home.
To solve this problem, doctors recommend performing simple gymnastic exercises, as well as special moves. The first group of movements includes flips, somersaults and turns. The second group includes rotational movements head, turns on the spot, etc.
Start doing these movements with 6-8 repetitions and increase their number by one or two weekly. Within three months, you will notice a significant improvement in the functioning of the vestibular apparatus. An excellent home workout for the vestibular system can be wearing various items on the head. Let's take a closer look at the most effective movements that will help you learn how to train the vestibular apparatus at home:
- Head tilts. There are two options for doing the exercise. You can try to reach your head alternately to the left and right shoulder. The second version of this movement is as follows - on exhalation, the head leans forward, and on exhalation it rises.
- Head turns. It is necessary to perform quick turns of the head to the right and left, maintaining small pauses in the extreme positions of the trajectory of movement.
- Circular rotation of the head. Perform 10 turns, first clockwise and then against the direction of its movement.
- Body tilt forward. Take a sitting position on a chair, while the legs should be located at the level of the shoulder joints. Begin to bend forward, trying to alternately reach the toes of the right and left feet.
- Body rotations. Place your hands on your waist and begin to rotate the body to the sides.
- Body tilts to the side. Take a seated position in a chair with your back forward. Grasp the back with your hands and begin to tilt the body back.
The next stage of training the vestibular system is the spinning top. The movement should be performed in a standing position, but if you are not confident in your abilities yet, then you can use a swivel chair. Make ten turns in one direction and then in the opposite direction. If after that you can walk in a straight line, then your vestibular system is working well.
Another effective exercise, which we recommend to everyone who wants to know how to train the vestibular apparatus at home - balance at the top. Take any object, preferably not very light. Place it on top of your head and walk in a straight line. As soon as you can hold the object on your head, start using a soccer ball as a sports equipment.
Quite effective and at the same time in a simple way improving the functioning of the vestibular system is walking on the curb.
How to train the vestibular apparatus at home: useful tips
To make your classes as effective as possible, use our recommendations:
- permanence In any business, consistency is key. Only in this case it is possible to achieve the set goals. Scientists believe that the body adapts to the changed conditions in three weeks. If you regularly perform the exercises described above in this time period, then it will become a habit.
- Watch your breath - correct breathing can enhance the effectiveness of any exercise, and this is especially important for the vestibular system. You may have noticed that in stressful situation breathing becomes frequent and not deep. Calm breathing helps to bring thoughts in order and clear the mind.
- Do sports on fresh air - if for some reason you cannot go in for sports, then take walks. It is very useful to take a walk for 20 minutes before going to bed.
More information about this in the following video:
The vestibular apparatus is an organ that perceives changes in the positions of the head and body in space.
This organ is located in the inner part of the ear.
With poor development of the vestibular apparatus in a person, when changing position, nausea, vomiting, disturbances in consciousness, fainting and dizziness are observed.
AT young age such manifestations are rarely observed, but as a person ages, changes occur in the body that disrupt the functioning of this organ, so it becomes more susceptible to any changes in the coordination of human movements.
To enhance susceptibility, it is worth doing vestibular exercises for the elderly.
Gymnastics for the vestibular apparatus is a set of simple exercises that people in old age can do at home.
It is worth remembering that such exercises are aimed at concentrating your attention, and not at training the muscles of the body.
This type of gymnastics is allowed to be practiced by all older people to correct balance.
But the exercises are directly shown to individuals who suffer from:
- post-stroke period.
- Positional paroxysmal vertigo.
- General disorders of coordination of movements.
- Osteochondrosis.
- From damage to the spinal column.
- Dyscirculatory encephalopathy.
- Ear pathologies.
This set of classes is also necessary for people who have suffered a traumatic brain injury in the past.
The effect of gymnastics
Vestibular gymnastics exercises have the following effect:
- Reduce the chance of injury from a fall.
- Reduced symptoms of nausea and dizziness.
- Increased blood flow to the organs of the brain.
- Improving the quality of life.
- balance coordination.
- Vision improvement.
For elderly people, the problem of orientation in space and maintaining balance remains relevant, and physiotherapy for the vestibular apparatus helps to solve this trouble.
Exercise not only strengthens the organ, but also prepares the body for possible falls in such a way that a person receives a minimum of injury.
Contraindications
Vestibular gymnastics at home is undoubtedly beneficial for the body, but before doing the exercises, you should definitely consult a doctor, as classes have a number of contraindications that not only do not help, but can also aggravate without that serious condition person.
- Violation of the respiratory rhythm.
- Diseases of the cardiovascular system.
- The period of colds or infectious diseases.
Training Rules
All classes are carried out in comfortable clothing for a person.
It should not squeeze any parts of the body or organs, as in the process of training blood circulation may be disturbed or worsened.
All exercises should be performed slowly, the pace of execution increases gradually.
Classes are usually held for a minimum of 2 hours with a mandatory interval of at least 8 hours. The training course usually takes 2 months.
A set of exercises
In order to strengthen the vestibular apparatus, you can perform the following exercises.
Stand up straight, put your legs together, torso and arms tilt forward as much as possible.
Then the back slowly straightens, and the arms rise above the head and fold their palms to each other. This position should be fixed for 5 - 10 seconds.
Stand up straight. Raise right leg, hold for 5 - 8 seconds, then the actions are repeated with the left leg.
In a standing position, the head leans forward until the chin touches the chest.
Then, in this position, inclinations are made to the right and left side. The goal is to reach your shoulder with your ear. Head rotations in the direction and counterclockwise are very effective.
Sit on a chair, gradually raise and lower your shoulders without lowering or tilting your head. Stand up straight, put your feet shoulder-width apart, and lower your arms. Make tilts to the left and right side.
The following exercise is for people with good physical training. You will need to sit on the floor, stretch your legs in front of you.
Then you need to quickly lie down, roll over to your left side. The gaze is directed straight ahead. This is followed by a turn to the right side. Then the person needs to lie on his back and take the starting position.
From dizziness
Vestibular gymnastics after a stroke involves performing exercises for the head, which improves blood flow and increases the supply of oxygen to brain cells.
This vestibular gymnastics helps with dizziness and frequent headaches. All exercises are performed with open eyes.
Stand on your feet, straighten your back, do rotations and lifts with your hands. A person should feel that the main load falls on the shoulder joints.
Stand up straight and put any object (not heavy) in front of you, behind
then slowly lower your torso forward and lift the object with straightened arms. Then you should sit down with the subject. This exercise is repeated at least 20 times.
Sit on a flat surface, stretch your legs in front of you. Then stand up slowly. Pick up a non-voluminous lightweight object. Extend your arms in front of you. Pass it from hand to hand.
Brandt-Daroff gymnastics is especially effective. After waking up, sit on the bed and straighten your back. Also, after sleep, you need to lie on your side, turn your head at an angle of 45 degrees.
It is worth fixing the torso in this position for 30 - 60 seconds, then sit on the bed with flat back. It is allowed to get up only 3-4 minutes after performing the actions.
For the vestibular apparatus and vision
These gymnastic exercises for the vestibular apparatus with dizziness are performed in a sitting position. The course of classes is not less than 10 - 12 days.
When performing, the head should not move, all movements are carried out exclusively with the eyes.
The first exercise involves looking up, then down. The second is performed by looking around. At the same time, at an intermediate distance, try to hold your gaze on some object for 5 to 10 seconds.
These train concentration. After that, it is worth doing the following exercise: take thumb parallel to the face at a distance of about 50 - 60 centimeters. Then slowly bring it closer, concentrating on it.
After such training, dizziness will appear less frequently, and in case of their occurrence, a person will be able to quickly concentrate and protect himself from a dangerous fall.
The next complex is aimed at "training" the brain structures to control the body. These activities also have a beneficial effect on the eyes.
To perform, you will need to sit down, align your back and place any object at a distance of 1.5 - 2 meters.
In a sitting position, look at the object and fix it. Then tilt your head, but do not take your eyes off the subject.
Stand on a flat surface, spread your legs shoulder-width apart. Slowly bend over, reaching for your toes. Fix the body in this position for 1 minute. When performing, it is forbidden to bend your knees.
To correct your balance, walk backwards.
Conclusion
Vestibular gymnastics for dizziness for the elderly does not give instant results.
To get the effect, it is worth going through a whole course of training. Sometimes the first workouts cause a feeling of discomfort in a person, but this is not scary.
Usually this is an indicator of muscle stretching. After such manifestations, you should once again consult a doctor.
It is likely that such an effect could appear after improper exercise, so after that it is better to engage in training with a physiotherapist.
Video: Vestibular gymnastics