Page 27 - Seniors Today Dec 2019

Here are some gentle exercises suitable for one to two minutes. This exercise also can be
senior citizens, but they must be first approved
by a physiotherapist for your condition.
Brandt-Daroff exercises
The Brandt-Daroff exercises are a series of
movements that can help control certain types
of vertigo. They’re often used to treat benign
paroxysmal positional vertigo (BPPV), which
makes you suddenly feel like you’re spinning.
Start by sitting down on the edge of a couch or
a bed. Lie down on your left side, turning your
head to look up as you do so. Try to do both of
these movements within one or two seconds.
Keep your head looking up at a 45-degree angle
for about 30 seconds. Sit up for 30 seconds.
Repeat these steps on your right side. Do this
four more times, for a total of five repetitions
on each side. Sit up. You may feel dizzy or light-
headed, which is normal. Wait for it to pass
before you stand up.
Gaze stability
Hold a card with a picture, in front of you
approximately at a distance of half a metre.
Now look at the picture on the card and slowly
move the head one side without changing the
vision fixed from the card. Repeat this opposite
side similarly. Continuously do this exercise for
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performed two to three times a day.
Single leg stance
The single leg stance is a very effective exercise
for improving balance. Stand behind a chair
and hold onto the chair back with both hands.
Slowly lift one leg off the ground. Maintain your
balance standing on one leg for five seconds.
Return to the starting position and repeat five
times. Perform the same with the opposite leg.
Unassisted standing from a chair
Sit on a firm chair and stand without using your
arms for balance. This is to strengthen your
hips, knees and ankles. This strength training
will help maintain balance and prevent falls.
Neck exercises
There are several easy-to-do neck exercises that
can be very effective for vertigo. All of them have
to be done while sitting in an upright position. A
strong and flexible neck can reduce occurrences
of dizziness.
Neck Flexion - the movement in which the chin
is lowered down toward the chest.
Neck Extension - the neck is extended, as in
looking upward toward the ceiling.
Neck Rotation - lateral rotation to the left and to
the right—this is simply direct lateral rotation to
either side. Slowly turn the head to the left, then
to the right.
Older people have to be careful not to get up suddenly from a
sleeping position
SENIORS TODAY | Volume 1 | Issue 6