Benign Positional Vertigo Exercise

Written by

Dizziness; A physiotherapy cure for many patients in a single treatment

Benign positional vertigo

BPPV (Benign Paroxysmal Positional Vertigo) is one of the most common causes of dizziness, affecting up to 50% of patients over the age of 70. The biomechanical condition is caused by the dislodgement of calcium carbonate crystals into a region of the inner ear with sensory organs, triggering vertigo. Physiotherapy can be remarkably effective in treating BPPV, and assessments are available in our physiotherapy practice.

The dizziness resulting from BPPV can be dramatically relieved by physiotherapists that use the forces of gravity to reposition the displaced calcium carbonate crystals to where they no longer disturb the sensory areas of the particular canals of the balance organs. Standard physiotherapy treatment uses a repositioning manoeuvre to move the crystals out of the semi-circular canal. Brandt Daroff exercises are frequently prescribed for patient self-management.

Let our skilled professionals be part of the treatment plan for you.

These exercises are designed to break up the material and unblock the canal. The exercises should be performed 3 times daily if possible. In the initial stages it is permissible to take anti-sickness medication if nausea is a problem. The symptoms of giddiness should be reproduced by the exercises if any benefit is to occur. If the exercises are done regularly, the symptoms should resolve over a period of several days in most cases.

A

Benign positional vertigo exercise a

Sit on the edge of bed, turn head slightly to the left (approximately 45 degrees).

B

Benign positional vertigo exercise b

While maintaining this head position, lie down quickly on the right side, so that the back of the head is resting on the bed. Wait for 20 to 30 seconds for any giddiness to resolve.

C

Benign positional vertigo exercise c

Sit up straight, again waiting for 20 to 30 seconds or for any giddiness to resolve.

D

Benign positional vertigo exercise d

Turn head slightly to right side and repeat sequence in the opposite direction.

Continue as above for 2 to 3 minutes.

Disclaimer: Richmond Physiotherapy Clinic accepts no liability for the result of performing these exercises without actual in–house personal demonstration. Readers may attempt these exercises but do so at their own risk. It is to be understood that these exercises do not in any way substitute professional treatment and Richmond Physiotherapy Clinic advises that you seek treatment and advice for any injury or musculoskeletal disorder as well as one–on–one instruction of these exercises for most effective results.

Hamstring stretches

Written by

Hamstring muscles are restored tooptimal length with a variety of stretching exercises including a variety of knee flexion angles and a variety of hold times.

Hamstring stretch standing

See one our physiotherapists at Richmond Physiotherapy Clinic for a tailored program to suit your specific rehabilitation needs.

“Dynamic Stretching” is, according to most of the hamstring experts in the world, more effective than static or sustained stretching. Maintaining the spine neutral or flat is preferred to loading the back in flexed (or bent forward) positions.

The role of stretching in hamstring rehabilitation as described by Malliaropoulos in 2004 is recognized as a scientifically sound (Reurink, 2012), further information can be found in Price Warrens research.

When recovering from a hamstring strain you should stretch 2-4 times per day (Malliaropoulos, 2004, Warren, 2008). Further rehab considerations include seeing a physiotherapist at Richmond Physiotherapy Clinic and (ref; Heiderscheit, and Sherry 2010);

  • Start walking and running as a pain free progression
  • Restore mobility
  • Restore balanced and symmetrical strength (with an emphasis on agility and plyometric exercise)
  • Balanced and symmetrical strength
  • Balance and motor control restoration
  • Lumbar Spine and gluteal referred pain/tension treatment
  • Lumbopelvic and hip mechanics strength
  • Gait analysis
  • Orthotics
  • Treatment should not be limited to only one of these components, combination of strengthening exercises and movement re-education

Hamstring stretching progressions

The information contained in this site is not intended as a substitute for advice from a qualified health care professional. Always obtain advice from a qualified health care professional before starting any exercise, stretching or health care program. The author and everyone involved in the production of this site disclaim any liability for any adverse effects resulting from the use of the information presented.

Office workstation exercises

Written by

Some simple stretching exercises you can perform at work in front of the computer to keep your back, neck and shoulders relaxed and pain free.

Chin tucks

Start with head in neutral (not poked forward). Slowly draw chin and head backwards. Do not tilt head back – keep eyes level stop at tightness or pain, and return to neutral.

  • 10 Repetitions
  • 1 or 2 Sets
  • Every 2 or 3 hours
  • Daily
Workstation chin tucks
Workstation chin tucks

Neck movements

Tilt head slowly side to side. Rotate head slowly to left and right, do not let chin poke forward. Tilt head down then up. Please note: Do not roll head in circles.

  • 1 movement each side
  • 1 or 2 Sets
  • Every 3 hours
  • Daily
Workstation neck movement
Workstation neck movement

Shoulder rolls and repositioning

Roll shoulders forward and up in a circular motion. Draw them back together slightly and ‘set’ down. Keep shoulders relaxed and maintain shoulder blades in position. Use the back of the chair for support.

  • Set both shoudlers
  • Repeat hourly
Workstation shoulder rolls and repositioning
Workstation shoulder rolls and repositioning

Upper traps stretch

Place one hand relaxed behind back just above belt line. Draw should blade back and hold. Place the other hand on top of head and rotate 1/2 way to that side. Draw head down to collar bone and hold for stretch.

  • Stretch both sides
  • Hold each stretch 60sec
  • 1–2 stretches
  • Twice per day
Workstation upper traps stretch

Arm and mid-back stretch

Place hands together reach over head until you feel a stretch. Keep head and back in this new position and lower arms down. Maintain your shoulder blades slightly back. Use the back of the chair for support.

  • 1 Repetitions
  • 1 or 2 Sets
  • Every hour
  • Daily
Workstation arm and mid-back stretch

Forearm stretch

Straighten elbow out in front. With other hand gently pull wrist down and towards you. Slowly curl fingers in to stretch and hold. Don’t let elbow bend.

  • Stretch both forearms
  • Hold each stretch 60sec
  • 1 or 2 stretches
  • Twice per day
Workstation forearm stretch

Doorway stretch

Place forearms on doorframes (or one at a time). Start with arms and elbows at 90deg. Step forward slowly to feel stretch in chest and hold for stretch. Move forearms up the doorframe to get different stretch.

  • Hold each stretch 60sec
  • 1 or 2 stretches
  • Once a day
Workstation doorway stretch

Lower back extensions

Keep knees straight, use desk to lean against if needed. Arch lower back backwards slowly to tightness / pain only. Return to neutral.

  • 10 Repetitions
  • 1 or 2 Sets
  • Every 3 hours
  • Daily
Workstation lowerback station

Disclaimer: Richmond Physiotherapy Clinic accepts no liability for the result of performing these exercises without actual in–house personal demonstration. Readers may attempt these exercises but do so at their own risk. It is to be understood that these exercises do not in any way substitute professional treatment and Richmond Physiotherapy Clinic advises that you seek treatment and advice for any injury or musculoskeletal disorder as well as one–on–one instruction of these exercises for most effective results.

Related articles

typing-laptop-tall

Office workstation assessment

A few changes to your workstation setup should enable you to work in front of your computer with your back, neck and shoulders more relaxed and pain free.

Read article

Neck pain

Office workstation exercises

Some simple stretching exercises you can perform at work in front of the computer to keep your back, neck and shoulders relaxed and pain free.

Read article