How To Strengthen the Vestibular Apparatus

28 de outubro de 2025

3 min de leitura

Even as an adult you still get sick when in a car or airplane or riding on a merry-go-round–just as you did as a child. The good news is that this can be helped by training your vestibular apparatus.

Pontos principais

Even as an adult you still get sick when in a car or airplane or riding on a merry-go-round–just as you did as a child.
Gymnastics for the eyes
Balance exercise

Para quem é

Pessoas explorando Sistema nervoso através de vestibular system, travel.

Por que importa

Este artigo ajuda você a se orientar rapidamente e depois avançar para uma coleção ou série, se quiser continuar.

Autor do artigo

Dra. Tatjana

Médico otorrinolaringologista

Gymnastics for the eyes

Eye gymnastics increases not only the endurance of the vestibular apparatus but is also useful for the muscles of the eye and has a beneficial effect on vision. Make several movements with your eyes left and right, up and down. Try to make the figure eight with your eyes — first, look up and to the left, then lower your gaze to the left and down, then right and up, and down to the right, and back where you started.

Balance exercise

Perform balance exercises immediately afterward. Close your eyes and just stand still for 30–45 seconds, trying to swing to the sides as little as possible and keeping the body as still as possible. Repeat the exercise, standing on your toes, and then do the same on the right leg, then on the left leg.

Walking with head turns

The goal is to step as straight as possible. Walk forward with your head turned while looking to the left. After 5–10 steps, turn your head to the right without interrupting your walk. Stop and bend your knees slightly. Start spinning slowly to the left, gradually increasing speed. Do 5–10 circles, rest, then roll to the right.

Passing the curb

Walk along a curb or in a straight line for 5–10 yards. Then walk back in the same direction, being careful not to step off the straight path.

Exercise on a swing

Start swinging with a small amplitude while gradually increasing it. Add swinging to gymnastics to train the vestibular apparatus. If you feel it is beneficial, swing every other day for 10–20 minutes.

How often should you do these exercises?

Perform these daily at least 2 times a day — otherwise, it will not have the desired effect. Take breaks if you feel dizzy while exercising, and don't start again until you feel back to normal. If possible, do exercises while barefoot at home or the gym. When exercising outdoors, wear comfortable flat shoes without heels. The pace of the exercise should be slow.

How long do the exercises take?

Charging for the development of the vestibular apparatus should last at least 20–30 minutes followed by rest. After a break of 10–15 minutes you can continue to exercise. Overtraining can occur due to not taking enough breaks.

Contraindications

Check with your doctor before doing these exercises. They should not be done if you have health issues that could worsen. Make sure to keep in contact with your doctor if doing the exercises causes any issues, and stop immediately until the issue is resolved.

How soon will you see the results?

Within 2–3 weeks you will feel the changes: your head will become less dizzy when there are elevation changes, when you are riding attractions, or when traveling by car, airplane, or boat.

Other exercises

Swimming, running, walking, cycling, dancing, basketball, tennis, skating, push-ups, and squats are some examples of exercises that can strengthen coordination. To "pump" the vestibular apparatus, you can also try to stand on a balancing board, sit on a fitball, or jump on a trampoline.

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