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Contents
Welcome to The Natural Vertigo And Dizziness Relief Exercise Program. ......... 3
Neck Release Exercises: ............................................................................................. 4
Neck Release Exercise 1: Freeing The Neck ............................................................ 4
Neck Release Exercise 2: Calf Drop .......................................................................... 5
Neck Release Exercise 3: Feet On The Wall ............................................................. 6
Neck Release Exercise 4: Sitting On The Floor ......................................................... 6
Neck Release Exercise 5: The Relaxed Frog ............................................................ 7
Head Exercises: ............................................................................................................ 8
Head Exercises 1: Reading Out Loud ........................................................................ 8
Head Exercises 3: Tongue Rolling ........................................................................... 10
Head Exercises 4: "Ng-ah" Exercise ........................................................................ 11
Head Exercises 5: About To Yawn ........................................................................... 12
Head Exercises 6: Imagined Gargling ..................................................................... 14
Direct 1: Chin Dropping............................................................................................. 15
Direct 2: Head Rolling ............................................................................................... 15
Direct 3: Head Turning .............................................................................................. 16
Direct 4: Shoulder Rolling ......................................................................................... 16
Direct 5: Shoulder Rolling 2 ...................................................................................... 17
Tension Removal Exercises:..................................................................................... 18
Tension Removal 1: Doing Nothing .......................................................................... 18
Tension Removal 2: Relaxing Step By Step ............................................................ 20
Tension Removal 3: Exhaling All The Air ................................................................. 21

BlueHeronHealthNews.com
Welcome to The Natural Vertigo
And Dizziness Relief Exercise Program.

I'm not going to waste your time with lots of reading. You're probably
anxious to get rid of your pain, so let me get straight to the point.

This program is split into 4 parts:

1. Neck release exercises

2. Head exercises
3. Neck and shoulders exercises
4. Tension removal exercises

You don't have to push yourself to do all the exercises in the program. The
most important parts are parts 1 (neck release exercises) and part 2 (head
exercises).

These exercises focus on releasing tension from the muscles around the
neck and ears. This increases the blood flow up to the head, releases any
squeezed nerves and frees the balance system in the ears.

These exercises will put absolutely no strain on the neck, so there’s no

discomfort and there is no danger of harming anything, even if your vertigo
is caused by a neck accident.

The neck and shoulders exercises (part 3) are very refreshing and pump
fresh oxygen into the neck and shoulders and up to the head. If you've had
a neck accident, however, you should not practice this part.

The exercises in part 4 are very good in getting rid of both emotional and
physical tension, which are very common causes of vertigo and dizziness.
Practicing these exercises makes you feel better and makes the other
exercises work better too.

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Neck Release Exercises:

These 5 exercises are the most important exercises in the program. They
may not look like much but I promise that after working these exercises
only a couple of times, you'll feel a huge difference.

Practice all these exercises in the listed order once a day, but follow the
directions in detail and don't be tempted to overdo any one of the
exercises.

Neck Release Exercise 1: Freeing The Neck

This exercise will settle the hips to the floor and release the compensation
muscles that are interfering with the gait-pattern of the feet and ankles.

Lie on your back with both legs bent at

right angles on the chair or block.

Rest your hands on your stomach or the

floor, below shoulder level, with your
palms facing upwards.

Let your back settle into the floor.

Breathe from your diaphragm (stomach breathing). The abdominal muscles

should rise as you inhale and fall as you exhale.

Hold this position for five to ten minutes.

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Neck Release Exercise 2: Calf Drop

This exercise re-

engineers the linkage
between the heel and
all the joints straight
up to the shoulders.

Wearing rubber-soled
shoes for traction,
stand on a step or
stairway as though
you were climbing
upwards. Your feet
are parallel and
shoulder-width apart.

With one hand, hold

onto the railing or
another object for
support, and edge
your way backwards
until your heels are
hanging off the step
midair.

Keep easing your way back so that more than half the foot is off the step.

Make sure your feet remain parallel, pointing straight ahead, and that they
are hip-width apart. Let the weight of your body press down into the heels
to engage the posterior muscles of the legs.

Don't bend the knees. Hold for three minutes.

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Neck Release Exercise 3: Feet On The Wall

Lie on your back.

Place your legs straight up against

the wall, hip-width apart.

Tighten your thighs, and flex your

feet and toes back towards the floor.

Get your buttocks and hamstrings

(the posterior of the thigh) as close
to the wall as you can (the smaller the gap, the better).

Concentrate on relaxing your upper body.

Hold for three to five minutes.

Neck Release Exercise 4: Sitting On

The Floor

This exercise establishes the

shoulders, hips, knees, and ankles
link.

Sit against a wall with your legs

straight out in front of you.

Squeeze and hold your shoulder

blades together. Do not elevate your
shoulders.

Tighten the thighs and flex the feet so the toes are pointing back to towards
you.

Keep your arms at your sides or relaxed on top of the thighs.

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Hold for five to six minutes.

Neck Release Exercise 5: The Relaxed Frog

Lie on your back, pull your legs towards your body, and place the soles of
your toes together. Let your
knees point outwards. Make
sure the feet are centered in the
middle of the body.

Your lower back doesn't need to

be flat on the floor, but you
should not feel pain in your
back. Relax and don't press your
knees down.

You want to feel a comfortable stretch in the inner thighs and groin. Hold
for one minute.

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Head Exercises:

The head exercises part trains three major muscle groups. These muscles
are directly connected to both the neck and ears (balance system). By
exercising these connected muscles, you'll find the tension in the neck and
ears go away and your vertigo and dizziness will be healed.

Head Exercises 1: Reading Out Loud

This exercise will loosen up your jaw and train the muscles that have been
neglected. This will put the jaw in the right position and relieve any tension
connected to it, such as tension in the neck and ears.

The Exercise.

Get a cap from a plastic soda bottle. Put it between your front teeth, so
your front teeth will be about an inch apart. Sit upright to prevent the plug
from falling into your throat if you lose it.

Now take a book or newspaper you love,

and read out loud for about two to five
minutes.

You can also repeat a poem, or a text

from a movie, or any other text you know
without reading. You can do this exercise
anywhere you are.

Make sure you only put light pressure on the plug the whole time.

You should be able to make all sounds in the text except "sh". Doing the
consonant ssss "Sh" you would have to put your front teeth together, so
don't worry about this sound.

The first few times you do this exercise you will probably feel a little sore in
the jaw, but this will stop as you practice. Just do the exercise for one or
two minutes the first few times, and then prolong it up to five minutes as
your endurance increases.
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Head Exercises 2: Chewing

This is the best exercise I know to relax and exercise the jaw muscles. It is
so simple and you can do it anywhere you are.

Simply close your mouth and act like you are chewing gum. Chew like this
for a minute or so at a time.

To do the exercise correctly make sure your molars on both sides move
apart, and then touch lightly again. Also note that your lips are supposed to
be closed the whole time.

This exercise is pretty easy on your jaw because you are not actually
chewing anything, but you might still feel a little bit sore in the beginning.
Just take it easy (maybe chew for only a few seconds in the beginning) and
then increase the time you exercise.

You can make an "mmm" sound as you chew. This will open the throat
easier. Making an "mmm" sound is not necessary – it will just give the
exercise an extra boost.

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Head Exercises 3: Tongue Rolling

In this exercise, preferably sit upright. Relax your tongue, throat, and jaws.
Rest your tongue in front of your front teeth.

Now roll your tongue around your mouth as if you were cleaning the front of
your teeth.

Make sure you roll in a slow, light, relaxing way. After rolling for
approximately one minute in each direction you will start feeling the tension
in your tongue.

Don't worry about the tension – you can never overdo this exercise.

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Head Exercises 4: "Ng-ah" Exercise

In this exercise, you should preferably sit upright; relax your tongue, throat,
and jaw. Make sure you don't bite your molars together.

Start by putting the tip of your tongue behind your lower front teeth. Now,
repeat the sound "ng - ah" a few times. (The “ng” sound as in "sing" and
then add "ah" "ng-ah"). Pay attention to your tongue as you make the
sound. The back of the tongue should change positions with each syllable.
When you say "ng", it should be high up against your hard palate. But when
you change to "ah", it should lower and make a round open space at the
back of your throat.

The back of the tongue should go all As you make the "ah" sound let the
the way up to where the soft and hard tongue fall all the way down again.
parts of the mouth meet and close the
throat.

Now watch yourself in the mirror as The small flap hanging down and the
you repeat the exercise; this is how it stripy part in the back is the soft
should look. palate that causes the irritating
snoring sounds when it flaps.

Now do the exercise. Repeat "ng- ah" over and over again for a minute or
so. Make sure your jaw stays relaxed; the tip of your tongue should feel like
it is glued to your lower front teeth and that the back of your tongue moves
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with each syllable.

The most important thing about this exercise is to keep the throat open in a
yawning movement. Like with all exercises, don't over do it. Doing it for a
minute once or twice a day is enough.

Head Exercises 5: About To Yawn

This is the best exercise I know to release tension in the throat. Usually it
takes some time to master this exercise so don't worry if you don't get it
100% right away – just keep on practicing.

The exercise goes like this...

Sit or stand straight.

Act like you are about to yawn while inhaling a deep gasp.

Feel how your throat opens up and relaxes much more than usual,
especially in the back of your mouth. A good way to increase this is by
imagining that you have a big orange in your throat.

Normal position of the larynx. As you get the about to yawn feeling the
larynx opens up like there was an orange
or balloon in it.

At the same time you are about to yawn, your jaw will also open up
automatically.

Make sure that the jaw drops enough so that if you place your finger on the
joint, in front of and adjacent to your ear, you can feel significant
indentation. You haven't opened your throat and jaw enough if you can't
feel it – be sure not to try to push your jaw down.
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The opening of the throat and dropping of the jaw should be the results of
the about-to-yawn feeling, but should not be forced by any means.

As you breathe in and experience the When you let go of the "about to
"about to yawn" feeling, at the same yawn" feeling and breathe out, the
time the soft palate (the colored part soft palate will most likely go back to
of the roof of the mouth) lifts away its original position but might stay a
from the tongue. little higher if you do this exercise
well.

Instead of going through with the whole yawn, exhale normally. Keep the
image of the orange in your mind.

Make sure you are not actually yawning, because yawning tightens the
throat instead of opening it. The feeling of "about to yawn" is quite different.

Repeat this exercise eight to ten times a few times a day.

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Head Exercises 6: Imagined Gargling

Imagined gargling is a very focused exercise to open up the upper throat

and exercise the soft palate. This exercise will also deliver a mild vibration
up to the ears and the balance system.

Imagine you are gargling on a round "ah" sound. Focus your gargling on
the upper throat just behind the roof of the mouth.

Try it first with half a teaspoon of

water, tilting your head backwards so
the water rests in the back of your
mouth. As you feel the gargling, be
aware of the stretching and opening
of the throat.

Now swallow the water, and do the

gargling with your head in a normal
upright position, recreating the open
throat feeling.

Remember as you do the gargling

make a round "ah" sound and focus on your upper throat behind the roof of
the mouth.

Do this exercise twice a day. Make sure not to overdo it, otherwise you will
end up with a sore throat.

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Neck and Shoulders Exercises:

The neck, shoulders and upper back exercises work directly on loosening
up and increasing blood flow into the neck and shoulders and up to the
head.

Direct 1: Chin Dropping

Let your chin drop slowly as far down on your chest as you can. Make sure
your neck is totally relaxed, straight and not stiff. Raise your head and
stretch it as far back as you can, paying attention to all the muscles
involved.

Do this very slowly in a relaxed manner. Repeat about 12 times twice a

day.

Direct 2: Head Rolling

Stand in a relaxed position; let your hands hang down. Let your chin drop
slowly down to your chest. Roll your head around in a whole circle motion
from right to left and then roll it in the opposite direction. Repeat about 12
times twice a day.

Do this very slowly in a relaxed manner. Make sure your neck is relaxed
and don't forget to breathe. Make sure you only roll it once each way before
you switch directions so you wont hurt the spine or get dizzy.

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Direct 3: Head Turning
Stand or sit in a relaxed position like before; let your hands hang down.
Keep your head straight up.

Now turn your head slowly, as far as you can to the right. Then turn it from
right to left, and left to right about 10 times twice a day.

Direct 4: Shoulder Rolling

Stand or sit in a relaxed position; let your hands hang down. Now lift your
shoulders as high as you can. In this position push your shoulders as far
back as you can, and then let them slide down to the first relaxed position,
as if you were rolling your shoulders in circles.

Repeat this rolling about 25 times twice a day in an energetic way.

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Direct 5: Shoulder Rolling 2

This is the same exercise as "Direct #4" except now you need do it the
other way round.

Stand in a relaxed position; let your hands hang down. Push your
shoulders as far back as you can. Lift them up, and then slide them down
to the first position.

Repeat this rolling action about 25 times twice a day in an energetic way.

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Tension Removal Exercises:

Vertigo and dizziness are often caused by both emotional and physical
tension. It's therefore essential to be able to relax your body and mind
when needed.

This is why I've included 4 exercises to eliminate emotional and physical

tension in this last part of the program. These exercises are very effective. I
urge you to give them 100%.

Tension Removal 1: Doing Nothing

This is my favorite exercise. It took a while to get used to it, but now I am
addicted to it.

It is simple. Sit in your favorite chair, and do nothing for fifteen minutes a
day.

You might think this is a waste of time, but I assure you it is not. Isaac
Newton may have thought he was wasting his time sitting under the apple
tree, but it was there that he realized his most famous theory.

Taking the time to sit for fifteen minutes every day takes an amazing
amount of self-discipline. Everything will want to get in your way. But
believe me, if you do this, your whole day will be better. You will be way
more relaxed, and your stress (the worst enemy of the western world) will
diminish tremendously.

Stress is one of the main hidden causes for snoring. It makes our entire
body tense, especially the throat and shoulders. If you think you are too
busy to sit down for fifteen minutes a day and do nothing, you probably
need to do this exercise.

I am going to repeat the directions.

Sit in your favorite chair, and do nothing for fifteen minutes a day. If you
think you have to do something, let it wait. If there is something very
important to think about, do it after the exercise.
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For fifteen minutes, you don't have to think about anything, make any
decisions, read anything, listen to anything, and you don't have to do
anything. Out of one thousand four hundred and forty minutes a day, you
are going to do absolutely nothing for fifteen minutes.

When the fifteen minutes are over, open your eyes and check how you feel.
Do you feel the same as when you started or different? Were you tempted
to stop the exercise and do something else? Was it always the same
temptation that was getting in the way?

The more you practice it, the easier this exercise will get.

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Tension Removal 2: Relaxing Step By Step

In this exercise you are supposed to focus on one part of your body at a
time and relax it. Then move on to the next part, and relax that, and so on.

You will start with your toes and then move up. When you come to the
throat, it will be easy to relax it, because the other parts of your body are
not tense.

Sit in your favorite chair (you can lay down, but sitting is better) in the most
relaxed position you can find.

Close your eyes. Say hello to your toes: "Hello toes!" Tell your toes to
relax, ask them to do it now. "Toes, you may relax; would you do it now?"
Feel how the toes relax and thank them. "Thank you toes." Do the same
with your feet. "Hello feet!" "Feet, you may relax; would you do it now?"
When they relax say, "Thank your feet." Then it’s your ankles turn and so
on.

Now do this with all parts of your body. Make sure you include: shoulders,
neck, throat, jaw, tongue, nose, and eyes.

After you relax your whole body, you can do another round, from toes to
the top of your head, to make sure you are completely relaxed.

Sit still as long as you want, paying attention to how relaxed you are.

When it comes to your throat, you will probably feel how tense you are.
Don't worry, the more you do this exercise, the more relaxed you will
become.

It should only take ten to fifteen minutes to do this if you’re doing it right.
You can do it once a day, every other day, or as often as you want.

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Tension Removal 3: Exhaling All The Air

Most of us never exhale a great deal of air from the lungs. By not exhaling
completely, your breathing will be shallow and inefficient. You will not be
able to fill the lungs with new fresh air.

We hold on to a lot of tension in our bodies by holding onto the air in the
lungs. Of course you will never be able to empty the lungs completely, but
holding onto too much air will prevent you from relaxing.

This exercise will help you empty out your lungs, making space for new
fresh air. By doing it a few times you will probably notice your breathing
becoming more efficient during the day and night.

Bend your body slightly forwards, as if you are about to bow, while exhaling
all the breath you have, so your lower abdomen is completely sucked in.

Normal lungs and As you bend over a As soon as the lungs

diaphragm. little let the are emptied, straighten
diaphragm release all up again and let the
the air out of the diaphragm suck the air
lungs. into the lungs.

As soon as you feel that you have emptied all your breath, straighten up
again while taking an easy and smooth deep breath on an imagined round
"ah" sound.

Be sure not to inhale too much, as it will make your body rigid. Repeat this
exercise six or seven times in succession, once or twice a day. Make sure
you don't overdo it. If at any point you start feeling dizzy, stop the exercise
and wait a few hours before you do it again.

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Tension Removal 4: Breathing Through The Mouth And Nose

This is an exercise you can do any time during the day when you feel
tension in your body or when you want to get some emotions out of your
system.

Sit down. Keep your back straight.

Simply breathe through both your

mouth and nose at the same time
and pay attention to how your
breathing passages open up and the
energy from the overload of oxygen
is fills you up.

Start by using your belly to breathe

like you did in "Breathing #17
Exhaling All The Air". Then move
your breathing up until you use your
shoulders to breathe.

Then let all the air out through both your nose and mouth in the same way.
Start by letting the shoulders breathe out all the way down to your belly.
Pay attention to how you relax.

Repeat a few times.

Breathing in and out, through both your nose and mouth at the same time
will do two things – you will take in twice the amount of oxygen using only
one gap and you will open up your throat up wider than usual.

Make sure you don't take in too much air, because that will actually create
more tension in your body.

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