Exercises for Vestibular Health in the Workplace

Simple Moves to Improve Balance and Reduce Dizziness During the Workday

In today’s work environment, many people spend hours sitting in front of a computer or at a desk, with limited physical activity. While sedentary work is common, it can also impact balance and vestibular health, leading to symptoms like dizziness, headaches, and neck strain. Fortunately, simple exercises can help counteract these effects, promoting balance and reducing discomfort during the workday. At Advanced Vestibular Clinics, we encourage these easy, workplace-friendly exercises to support your vestibular system and keep you feeling balanced throughout the day.

Why Vestibular Health Matters in the Workplace

The vestibular system, located in the inner ear, plays a crucial role in maintaining balance, spatial awareness, and coordination. With extended desk work or screen time, our body can experience reduced movement and, over time, feel less steady or even dizzy. Regular, gentle movement exercises can help re-engage the vestibular system and prevent these symptoms. Plus, taking a few moments to move is great for relieving stress and increasing productivity.

Simple Workplace Exercises for Vestibular Health

These exercises are designed to fit seamlessly into your workday and can be done right at your desk or in a quiet corner of the office. Here are our top picks from Advanced Vestibular Clinics:

1. Seated Gaze Stabilization

• • Purpose: This exercise helps improve eye movement control and can reduce dizziness.
  • How to Do It:

1. 1. 1. Sit up straight in your chair.
      2. Hold a pen or your thumb in front of you, about an arm’s length away.
      3. Focus your gaze on the tip of the pen or thumb.
      4. Slowly move your head from side to side while keeping your eyes on the pen or thumb.
      5. Perform for 1-2 minutes, taking breaks as needed.

• • Tip: Start with small, slow movements, especially if you’re new to this exercise, and gradually increase speed if it feels comfortable.

2. Standing Balance on One Foot

• • Purpose: Strengthens balance by engaging the core and activating the vestibular system.
  • How to Do It:

1. 1. 1. Stand near your desk or a chair for support.
      2. Shift your weight to one leg and slowly lift the other foot a few inches off the ground.
      3. Hold for 10-15 seconds, focusing on a point in front of you to maintain balance.
      4. Switch to the other leg and repeat.
      5. Perform 3-5 rounds per leg.

• • Challenge: Close your eyes while holding each position if you’re feeling steady and want to test your balance further.

3. Seated or Standing Head Turns

• • Purpose: This exercise engages the vestibular system by practicing head movements, helping improve dizziness tolerance.
  • How to Do It:

1. 1. 1. Sit or stand upright and focus your gaze on a stable object in front of you.
      2. Slowly turn your head to the right and then to the left, keeping your eyes on the object.
      3. Repeat for 1-2 minutes, focusing on smooth, controlled movements.

• • Tip: Start slowly, especially if you’re prone to dizziness, and pause if any discomfort occurs.

4. Seated Marching

• • Purpose: Activates the core, promotes circulation, and improves lower body strength for balance support.
  • How to Do It:

1. 1. 1. Sit up straight in your chair.
      2. Lift one knee towards your chest, hold for a second, and then lower it.
      3. Repeat with the other leg, alternating sides in a marching motion.
      4. Perform 1-2 minutes of marching.

• • Challenge: Add arm movements by raising your opposite arm with each knee lift for an extra coordination boost.

5. Neck Stretches with Eye Movements

• • Purpose: Helps relieve tension and increases flexibility, reducing neck strain and improving blood flow to the vestibular system.
  • How to Do It:

1. 1. 1. Sit up straight and gently tilt your head toward one shoulder, feeling a stretch along the opposite side of your neck.
      2. Hold for 10-15 seconds.
      3. Return to the center, and repeat on the other side.
      4. Add a gentle gaze movement: look up and down slowly while in each stretch to enhance vestibular activation.

Benefits of Workplace Vestibular Exercises

Incorporating vestibular exercises during the workday can offer numerous benefits, including:

• Improved Balance and Coordination: Regular balance exercises reduce fall risk and improve spatial awareness.
• Reduced Dizziness: Gaze stabilization exercises can help reduce dizziness, especially for those with vestibular disorders.
• Less Muscle Strain: Movements like head turns and neck stretches relieve tension from prolonged screen time.
• Enhanced Focus and Productivity: A brief movement break can rejuvenate the mind, helping you return to tasks feeling more alert.

Prioritize Vestibular Health with Advanced Vestibular Clinics

At Advanced Vestibular Clinics, we believe in holistic, practical solutions for your vestibular health, including lifestyle modifications and exercise routines that can fit into your everyday life. By incorporating a few of these simple exercises into your workday, you can support your balance, reduce dizziness, and feel more in control of your well-being.

For personalized vestibular assessments or to learn more about vestibular exercises, feel free to reach out to Advanced Vestibular Clinics. Our team is here to support you on your journey to better balance and overall wellness.