Near Point Vestibular Training

The purpose of this drill is to train the part of the
vestibular system that detects head movements, the semi-circular canals of the
inner ear. While doing these exercises, we are going to separate head movement
from eye movement.

Set-Up

Assume a “safe but challenging” stance, either hip width, narrow, tandem,
or 1-leg depending on your current level of training. Hold a target (i.e. finger/pen)
in front of you at arm’s length and eye level.

Action
• Perform a head rotation to your left while keeping your gaze on the target
• Return your head to midline/neutral (do not turn all the way to the right)
and turn left again; perform 3-5 repetitions at a comfortable speed
• Next, perform 3-5 repetitions, moving between neutral and right rotation
• Follow this with 3-5 repetitions moving from a neutral head position to look
up to the ceiling, while keeping your eyes on the target
• Continue this with 3-5 more repetitions moving from a neutral head position
to look down to the floor, while keeping your eyes on the target
• Now it is time for 3-5 repetitions on 4 different diagonals. Remember to
only reset to neutral each time:
o Head up and right
o Head down and right
o Head up and left
o Head down and left

Words and graphic taken from the Human Performance & Rehabilitation, Colorado Springs Center