Intermediate Exercises for Vestibular Hypofunction: A Step-by-Step Guide
If you've been diagnosed with vestibular hypofunction, this blog post is for you. A hypofunction indicates an inner ear weakness affecting one or both nerves in your inner ear. This weakness can arise from various causes and is typically diagnosed by a doctor, vestibular therapist, or through a VNG test, which measures the strength of your vestibular nerve. If you've already completed the beginner level exercises, this guide will introduce you to intermediate or next-level exercises to further your progress.
Follow along with the exercise video HERE!
Getting Started
Before you begin, ensure you have the following:
A safe space for your exercises.
An object with a clear font to hold.
Glasses, if necessary for clear vision. Remove them if they impair your vision during exercises.
A gaze stability letter chart for intermediate exercises.
An unsteady surface like a foam pad to challenge your vestibular system.
Intermediate Gaze Stability Exercises
VOR Near (Vestibulo-Ocular Reflex Near):
Stand with your feet apart. Hold your target (e.g., a stick with a letter).
Start shaking your head “no” as quickly as possible while keeping the image clear or just on the edge of blurring for one minute.
Pause if you get dizzy, wait for the dizziness to subside, and then repeat with an “up and down” head motion for one minute.
VOR Far:
Choose a small target across the room, such as a light switch or doorknob.
Stand with feet together (or apart for safety) and move your head side-to-side (“no”) for 60 seconds while keeping the target clear.
Rest if you get dizzy, then repeat the exercise with an “up and down” motion.
VOR x 2:
Move your head and target in opposite directions while keeping your eyes fixed on the target.
Increase speed gradually. You can do this both side-to-side and up-and-down.
Perform this on the floor if the foam pad is too challenging, then progress to the foam pad.
Gaze Stability Reading:
Stand on the foam pad with feet together.
Move your head side-to-side while reading a letter chart.
Focus on keeping the letters clear as you read one letter at a time.
Two-Target Exercise:
Use two targets in your house.
Move your eyes to the first target, then your head, and repeat with the second target.
Change the direction (e.g., up and down, diagonals) to vary the challenge.
Imaginary VOR:
Close your eyes, turn your head, then open your eyes onto the target.
Ensure your eyes are always on the target when you open them.
Perform this on the floor initially, then progress to the foam pad for more challenge.
Balance Challenges
Feet Together:
Stand on the floor with feet together.
Hold your balance for 30 seconds with eyes open, then with eyes closed.
Progress by turning your head left and right, then up and down with eyes closed.
Single Leg Stand:
Stand on one leg for 30 seconds with eyes open, then with eyes closed.
Use a chair for support if necessary.
Heel to Toe:
Stand heel-to-toe for 30 seconds with eyes open, then with eyes closed.
Modify the stance if needed for balance.
Advanced Functional Exercises
Bend Down and Reach Up:
Perform on a foam pad with feet apart.
Follow your hands with your head as you bend down and reach up.
Start with eyes open, then progress to eyes closed.
Tips for Success
These exercises do not have to be done continuously. You can break them into smaller sessions throughout the day.
Aim for a total of 20 minutes of exercise daily.
It’s normal to experience dizziness; take breaks as needed and ensure you feel safe and comfortable.
Progress through these exercises at your own pace, and don’t hesitate to modify them to suit your needs. Your journey to improved vestibular function is unique, so listen to your body and adjust accordingly. Happy exercising!
Need One-on-One help? Virtual coaching is available across the globe! Learn more below
