After suffering injuries or surgical interventions, with diseases of the nervous system, brain structures may suffer, which is manifested by dizziness, a feeling of lightheadedness, and impaired coordination. With disorders of the vestibular apparatus, special vestibular gymnastics will help, which alleviates symptoms and prevents the progression of the disease.
Very often patients who have suffered a stroke come to the doctor with complaints of dizziness and incoordination when walking. Vestibular gymnastics after a stroke helps such patients improve their quality of life. After several weeks of regular training, positive dynamics are already noted.
What is vestibular gymnastics?
Such exercises are not associated with muscle growth. For each age category, this physical activity differs in pace, breathing cycles and number of repetitions.
All exercises designed to strengthen the vestibular apparatus begin with a straight torso stance. To warm up, raise your hands up, look at your palms, lingering for two to three seconds, and exhale through your mouth.
Main Complex
Vestibular gymnastics is performed at a pace that is comfortable for you. Each exercise is repeated five to seven times, with the exception of jumps and push-ups. Inhalation is done through the nose, and exhaled through tightly compressed lips. Starting position - standing straight with arms down, heels and toes together.
Examples of exercises
- From the starting position, straighten the back, turn the chest, tighten the stomach, raise the head a little. Then straight arms are raised above the head and palms are joined. This position is fixed for five to seven seconds. Return to original position.
- Raise the right leg and fix the position for 5-7 seconds, then raise the left. For complication, raising the right leg, take it with your hands and press the foot against the inner surface of the thigh. The heel should be closer to the groin, the toe points down. Standing on the left leg, try to keep the right leg in the same plane with the body. Then the exercise is repeated on the other leg.
- Turn the neck to the right and left to the position in which discomfort is felt, fix the position for five to seven seconds. The exercise is performed with relaxed neck muscles. Pulling the crown up, fix in the extreme position for 5-7 seconds.
-The head is tilted forward until the chin touches the chest, fixed in this position. After that, tilts to the right and left are performed, trying to reach the shoulder with the ear. The shoulder cannot be lifted. Fix the position.
- The head is rotated clockwise and counterclockwise.
- Lean forward, stretching the upper part of the body and clasping their shoulders with their hands.
- Kneel while inhaling, lift right arm and left leg to try to maintain balance.
- From the starting position they jump up, trying to make a turn in the jump around their axis. Repeat 2-10 times in each direction. Exercise is only suitable for trained people.
The final part can be made relaxing by meditating in the lotus position.
Exercise for the elderly
Vestibular gymnastics for the elderly is an ideal way to prevent and improve. Elderly people note a decrease in pain in the back, the absence of dizziness, numbness of the limbs and noise in the head and ears. Despite the fact that such exercises are considered harmless, it is necessary to consult a doctor before performing them.
Initially, you need to do the exercises without closing your eyes. After the balance improves, you can perform the exercises with your eyes closed, but it is desirable that there is a person nearby who can insure. Here are some exercises for the elderly to help manage vestibular problems:
- You can practiceget up from a chair and sit on it, looking straight ahead, then with your eyes closed.
- Sitting on a chair, try to get an object off the floor and return to its original position. Then you need to return the item back.
- Having picked up any drawing, you need to stretch your hands forward and focus your eyes on the picture. Turn your head to one side, then the other, without moving the sheet or taking your eyes off it.
Exercise with insurance
The following exercises will require the help of a trainer or loved one to avoid falling:
- Standing on the floor you need to raise one leg, trying to maintain balance. To make it more difficult, try doing the exercise with your eyes closed.
- Walking straight, try to simultaneously turn your head in one direction or the other.
Toddler Activities
Exercises for children are simple and easy to perform, kids love them very much. In addition, they are great for spending time together mom and little one.
How to get started?
Vestibular gymnastics is carried out carefully, the baby should enjoy the lessons. Mom needs to be careful and constantly watch the baby. It is necessary to hold the child confidently, start at a calm and slow pace, increase the duration of classes gradually.
Vestibular gymnastics for kids is worth several exercises. You can start classes when the baby already knows how to observe an object that is moving slowly, that issince about two months.
Clothes for both mother and child for classes should be comfortable, you need to choose the exercises that the baby likes the most.
Examples of exercises
To strengthen the baby's spine, it is often necessary to spread it on the tummy. While the child is in this position, the mother gently pulls the arms of the crumbs up, and then turns him over on his back, raising the arms and legs in turn. You can gently roll the baby on the bed, from one barrel to another.
For a proper blood supply to the brain, the baby's head must turn frequently. In this case, a rattle, which the mother calls behind the baby's back, will help, forcing him to turn his head to the sound.
When the baby is four months old, you can take him under the armpits and bounce. This exercise is great for training the vestibular apparatus and strengthening muscles.
Swinging the baby on the shoulder, on the mother's lap or on a large ball will be useful, this will help teach the baby to maintain balance and control his body. Vestibular gymnastics exercises on the ball are very popular with children, in addition, such exercises help train muscles, promote brain development and improve bowel function.
Kids also love the “airplane” exercise: mom lies on her back, taking the baby under her armpits, raises him with outstretched arms and lowers him, holding him vertically, horizontally or in an inclined position.
Parents are often afraid to shake their child's head down, although thisis a natural position for the crumbs, which, while in the uterus, was located that way. It is important to hold his shins firmly, gently lifting him to face you and swinging to the sides. Then the crumbs are carefully lowered. Such an exercise delights children.
Vestibular gymnastics for kids can be carried out with the help of a swing, a carousel, on which you can ride with your baby. A little later, you can let him swing by himself, while not forgetting to insure.
Rotations are also useful. Putting the child on your shoulder, you need to start gently spinning in one direction, then in the other. You can take the baby by the forearms and spin, straightening the arms to the right and left.
Tossing causes a lot of positive emotions when mom holds the baby under her arms, and then tosses and catches.
Vestibular gymnastics for children should be accompanied by words, you need to finish the exercise before the baby gets tired.
Such activities are useful for people of all ages. An adult with the help of vestibular gymnastics can improve his condition with vestibular disorders. Exercise helps relieve symptoms and improve overall he alth.
Vestibular gymnastics for babies is especially useful for young parents. A couple of simple movements will help to entertain and calm the child.
