[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-detail-209200-en":3,"doc-seo-209200-105":31,"detail-sidebar-cat-0-en-105":91},{"code":4,"msg":5,"data":6},0,"success",{"doc_id":7,"user_id":8,"nickname":9,"user_avatar":10,"doc_module":4,"category_id":11,"category_name":12,"doc_title":13,"doc_description":14,"doc_content":15,"file_id":16,"file_url":17,"file_type":18,"file_size":19,"view_count":20,"is_deleted":4,"is_public":21,"is_downloadable":21,"audit_status":21,"page_count":22,"language":23,"language_code":24,"site_id":25,"html_lang":24,"table_of_contents":26,"faqs":27,"seo_title":28,"seo_description":14,"update_tm":29,"read_time":30},209200,7971474920318,"Mabel","https://ap-avatar.wpscdn.com/avatar/74000ee537e6b0ca360?x-image-process=image/resize,m_fixed,w_180,h_180&k=1788430171632181674",7,"Healthcare","DIZZINESS & BALANCE - How to start your recovery","A practical recovery guide for dizziness and balance, explaining how vision, the vestibular system, and the body’s joints and skin work together to maintain posture and spatial awareness. It describes how disruptions to these systems can lead to dizziness, vertigo, visual disturbance, nausea, fatigue, and concentration difficulties. The booklet provides step-by-step exercises such as eye-closed balance practice, daily walking, vision targeting, and graded discomfort limits, including clear safety guidance and when to stop.","Eyes Closed  \nPractice closing your eyes while sitting or standing still. Begin by focusing on the weight distributed through your feet. Wiggle or squeeze your toes then consciously feel the ground beneath your feet. Close your eyes for 10 seconds. Increase to up to 30 seconds as you become steadier and more confident. Repeat 5 times. You may feel a gentle sway, try to keep the weight evenly distributed over your feet.  \nGo for a walk every day  \nBegin with 5-10 minutes and gradually build up to 30 minutes per day. Start with a quiet location but vary your route with time. Gradually try togo to busier places.  \nYou may feel your heart rate increase, get a little sweaty and slightly short of breath, but can still hold a conversation. This is a normal response to exercise.  \nTry not to hold onto anyone but do use your walking aid if you have one.  \nLook around and target your vision to pick out details on things near and far away. For example, the pattern on leaves and flowers or try to pick out everything that is red on your route.  \nTry to walk in the daylight. This will help with your vitamin D levels and sleep patterns.  \nDo not exceed more than 6/10 discomfort with symptoms, pain or dizziness. Should your pain persist beyond 48 hours or headaches are triggered, please stop that exercise.  \nDisclaimer  \nThis booklet has been produced and edited by the ACPIVR. You must not rely on this information as an alternative to medical advice. It is to be issued following assessment by health professionals with specialist knowledge in balance and vestibular health care. The information provided must not be used in the absence of prior medical or therapy assessment.  \nACPIVR  \nAssociation of Chartered Physiotherapist interested in Vestibular Rehabilitation  \n[https://www.acpivr.com/](https://www.acpivr.com/)  \nDizziness & Balance  \nHow to start your recovery  \nTo maintain our balance, we require information from three separate systems:  \n1. Our eyes  \n2. Our vestibular system  \n3. Our skin, muscles & joints.  \nDisruption to any of these systems can affect how we balance and may cause symptoms of dizziness, vertigo, visual problems, nausea, fatigue and concentration problems.  \nThe brain uses information taken from all three systems to control our posture, movements, and a sense of where we are in the space around us, which gives us confidence in our balance.  \nExercise will challenge each of these systems. Evidence shows that exercises can improve symptoms such as poor balance, veering when walking, dizziness, visual symptoms, and more.  \nMaintaining an active balance system needs to be part of your everyday routine. Continue to challenge your balance system and it will continue to improve.  \nThe Balance System  \nEyes  \nVestibular System  \nSensation  \nOur eyes offer information about where we are in relation to place and people and helps us to align to objects in our environment.  \nBalance organs (known as the vestibular system) situated within the inner ear provide information that helps us to orientate to where we are, control our upright position and help keep visual focus when moving our head.  \nSensors in every joint, muscle and across the skin provide information about what position our body is in and how close weare to losing our balance. This information helps to control posture and movements to counteract this.  \nExercises  \nYou can do these from a sitting or standing position. Keep feet at hip width apart. If standing, position yourself in a corner with the walls behind you for safety. Begin slowly, these exercises will challenge your balance and dizziness, but it will improve with practice.  \nHead movements  \nA. Turn your head to look from side to side. Repeat 5 times. When comfortable increase gradually, adding 1 head turn each day to a maximum of 10 times.  \nB. Move your head to look up to ceiling and then down, taking chin to chest. Repeat 5 times. When comfortable increase gradually adding  \n1 repetition each day to a max","cbCaivmgWe1yMUXC","https://ap.wps.com/l/cbCaivmgWe1yMUXC","pdf",2021235,3,1,2,"English","en",105,"# How to start your recovery\n## The Balance System\n### Eyes\n### Vestibular System\n### Sensation\n## Exercises\n### Eyes closed practice\n### Go for a walk every day\n### Head movements\n### Bending forwards\n### Sit to stand\n## Safety and disclaimer","[{\"question\":\"What systems help maintain balance according to this booklet?\",\"answer\":\"Balance relies on three systems: the eyes, the vestibular system, and sensation from the skin, muscles, and joints.\"},{\"question\":\"How should the eye-closed balance practice be progressed?\",\"answer\":\"Close eyes for 10 seconds, increase up to 30 seconds as confidence improves, and repeat 5 times while aiming for even weight distribution over the feet.\"},{\"question\":\"What walking guidance is provided for improving balance safely?\",\"answer\":\"Start with 5–10 minutes and gradually build to 30 minutes daily, varying routes and progressing to busier places as tolerated. Keep in mind that increased heart rate, slight sweating, and mild shortness of breath can be a normal exercise response.\"}]","DIZZINESS & BALANCE - How to start your recovery | PDF",1788610687,5,{"code":4,"msg":32,"data":33},"ok",{"site_id":25,"language":24,"slug":34,"title":13,"keywords":35,"description":14,"schema_data":36,"social_meta":86,"head_meta":88,"extra_data":90,"updated_unix":29},"dizziness-balance-how-to-start-your-recovery","",{"@graph":37,"@context":85},[38,53,68],{"@type":39,"itemListElement":40},"BreadcrumbList",[41,45,48,50],{"item":42,"name":43,"@type":44,"position":21},"https://docshare.wps.com","Home","ListItem",{"item":46,"name":47,"@type":44,"position":22},"https://docshare.wps.com/document/","Document",{"item":49,"name":12,"@type":44,"position":20},"https://docshare.wps.com/document/healthcare/",{"item":51,"name":13,"@type":44,"position":52},"https://docshare.wps.com/document/dizziness-balance-how-to-start-your-recovery/209200/",4,{"url":51,"name":13,"@type":54,"author":55,"headline":13,"publisher":57,"fileFormat":60,"inLanguage":24,"description":14,"dateModified":61,"datePublished":62,"encodingFormat":60,"isAccessibleForFree":63,"interactionStatistic":64},"DigitalDocument",{"name":9,"@type":56},"Person",{"url":42,"name":58,"@type":59},"DocShare","Organization","application/pdf","2026-09-11","2026-09-05",true,{"@type":65,"interactionType":66,"userInteractionCount":20},"InteractionCounter",{"@type":67},"ViewAction",{"@type":69,"mainEntity":70},"FAQPage",[71,77,81],{"name":72,"@type":73,"acceptedAnswer":74},"What systems help maintain balance according to this booklet?","Question",{"text":75,"@type":76},"Balance relies on three systems: the eyes, the vestibular system, and sensation from the skin, muscles, and joints.","Answer",{"name":78,"@type":73,"acceptedAnswer":79},"How should the eye-closed balance practice be progressed?",{"text":80,"@type":76},"Close eyes for 10 seconds, increase up to 30 seconds as confidence improves, and repeat 5 times while aiming for even weight distribution over the feet.",{"name":82,"@type":73,"acceptedAnswer":83},"What walking guidance is provided for improving balance safely?",{"text":84,"@type":76},"Start with 5–10 minutes and gradually build to 30 minutes daily, varying routes and progressing to busier places as tolerated. Keep in mind that increased heart rate, slight sweating, and mild shortness of breath can be a normal exercise response.","https://schema.org",{"og:url":51,"og:type":87,"og:title":13,"og:site_name":58,"og:description":14},"article",{"robots":89,"canonical":51},"index,follow",{"doc_id":7,"site_id":25},{"code":4,"msg":5,"data":92},[93,97,101,105,109,114,117,122,127,130,134],{"id":21,"doc_module":4,"doc_module_name":47,"category_name":94,"show_sort_weight":95,"slug":96},"Story & Novel",90,"story-novel",{"id":22,"doc_module":4,"doc_module_name":47,"category_name":98,"show_sort_weight":99,"slug":100},"Literature",80,"literature",{"id":52,"doc_module":4,"doc_module_name":47,"category_name":102,"show_sort_weight":103,"slug":104},"Exam",70,"exam",{"id":30,"doc_module":4,"doc_module_name":47,"category_name":106,"show_sort_weight":107,"slug":108},"Comic",60,"comic",{"id":110,"doc_module":4,"doc_module_name":47,"category_name":111,"show_sort_weight":112,"slug":113},6,"Technology",50,"technology",{"id":11,"doc_module":4,"doc_module_name":47,"category_name":12,"show_sort_weight":115,"slug":116},40,"healthcare",{"id":118,"doc_module":4,"doc_module_name":47,"category_name":119,"show_sort_weight":120,"slug":121},8,"Research & Report",30,"research-report",{"id":123,"doc_module":4,"doc_module_name":47,"category_name":124,"show_sort_weight":125,"slug":126},9,"Religion & Spirituality",20,"religion-spirituality",{"id":125,"doc_module":4,"doc_module_name":47,"category_name":128,"show_sort_weight":125,"slug":129},"World Cup","world-cup",{"id":131,"doc_module":4,"doc_module_name":47,"category_name":132,"show_sort_weight":131,"slug":133},10,"Lifestyle","lifestyle",{"id":135,"doc_module":4,"doc_module_name":47,"category_name":136,"show_sort_weight":30,"slug":137},19,"General","general"]