| Balance exercises
were first developed by Terrence Cawthorne,
an English ear doctor. Called Cawthorne
Exercises, these seemingly simple maneuvers
can often help you regain control of
your balance and help you lead a more
healthy life. You should do them the
first thing in the morning and just
before you go to bed. You might get
dizzy when you first start the exercises.
With time though, your feeling of unsteadiness
should gradually lessen or disappear
altogether. It might take 4 weeks before
you can do all of the exercises without
getting dizzy. Above all else, please
be patient! |
 |
| You should do
the exercises in each level at least
10 times before you go on to the next
level. Remember to do the exercises
twice daily; once on getting up in the
morning , and just before you go to
bed at night. |
|
| Level 1 Exercise |
| While sitting on
the side of your bed or on a sturdy
chair, without moving your neck at all,
do the following maneuvers: |
|
Look up as far as you can with your
eyes, then look down as far as you can.
Look from side to side as far as you
can with your eyes.
Focus your eyes on your index finger
when your arm is stretched out in front
of you. Then try to maintain focus on
that finger as you bring it toward your
nose. |
|
| Level 2 Exercise |
| While sitting on
the side of your bed or on a sturdy
chair, do each of the following head
movements: |
|
Bring your head as far back as you can,
then touch your chin to your chest.
While looking straight ahead, turn your
head from side to side as far as you
can.
Bend or tilt your head from one shoulder
to the other as far as you possibly
can. Try to touch your ear to each shoulder
when you do this exercise. |
|
| Level 3 Exercise |
| While sitting on
the side of your bed or on a sturdy
chair, try to do these body exercises: |
|
Shrug your shoulders straight upwards,
then relax them.
Bend over and try to touch the ground
with your outstretched fingers then
go back to a sitting position.
Toss a small ball, such as a golf or
a tennis ball, from one hand to the
other. Make sure that the ball goes
higher than your eyes so you have to
look up each time you throw the ball. |
|
| Level 4 Exercise |
| While standing
solidly on both feet, with someone close
by if you feel uncomfortable: |
|
Alternatively sit and stand.
Look up as far as you can without moving
your head, then look down as far as
you can.
Look from side to side as far as you
can without moving your eyes.
Focus your eyes on your index finger
when your arm is stretched out in front
of you. Then try to maintain focus on
that finger as you bring it towards
your nose.
Bring your head as far back as you can,
then touch your chin to your chest.
While looking straight ahead, turn your
head from side to side as far as you
can.
Bend or tilt your head from one shoulder
to the other as far as you possibly
can. Try to touch your ear to each shoulder
when you do this exercise.
Pass a ball from one hand to the other
under one of your knees.
Finally, repeatedly sit down and then
stand again, turning around in a circle
in an opposite direction each time you
stand. |
|
| Level 5 Exercise |
| In a room that
doesn't have any throw rugs or other
things that you might run into: |
|
Walk to one corner of the room, turn
to your right and return to where you
started. When you reach your starting
place, turn to your left and return
to the corner of the room.
Walk heel to toe, much like you would
on a balance beam, to one corner of
the room, turn around and then return
to your starting place.
Put a ball on the floor in the center
of the room. Then circle the ball at
arm's length, first in a clockwise direction
and then in a counterclockwise direction. |
|
| Level 6 Exercise |
| When you can do
all of the exercises in Level 1 through
Level 5 without feeling uncomfortable
or dizzy, you should then do the following
exercises with your EYES CLOSED. You
should have someone close by to help
you at the beginning. |
|
While sitting, bring your head as far
back as you can, then touch your chin
to your chest.
While sitting, turn your head from side
to side as far as you can.
While sitting, bend or tilt your head
from one shoulder to the other as far
as you possibly can. Try to touch your
ear to each shoulder when you do this
exercise.
Shrug your shoulders straight upwards,
then relax them.
Bend over and try to touch the ground
with your outstretched fingers, then
go back to a sitting position.
While standing in one place, alternatively
sit and stand.
Walk across the room, first with your
eyes open, then with your eyes closed. |
|
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