Basic VOR Exercise
Learn the fundamental Vestibulo-Ocular Reflex (VOR) exercise to improve gaze stability and reduce dizziness. Perfect for vestibular hypofunction and neuritis recovery.
Exercise Details
- Small target (letter/picture)
- Wall space or open area
- Chair for seated variation
- Optional: smartphone for timing
Let's do this.
Takes 30 minutes. We'll guide you through every step.
Start ExerciseIs this exercise right for me?
Check before you start
- You have vestibular hypofunction or neuritis
- You're past the acute phase (no constant spinning)
- You can sit safely in a chair
- A healthcare provider has recommended vestibular exercises
- You're currently experiencing severe vertigo
- You have an unstable neck condition
- You've had a recent concussion or head injury
- You haven't been evaluated by a doctor yet
Recommended for: Vestibular Hypofunction, Vestibular Neuritis
First time?
Start seated with support nearby. Do just 30 seconds your first time — you can always do more later!
What to expect
This is normal and part of the process
- •Mild dizziness is expected and means it's working
- •Your vision may blur slightly at faster speeds
- •You might feel slightly nauseous — this is normal
- •The exercise should feel challenging but manageable
- •Dizziness should fade within 10-15 minutes
- •You may feel a bit tired — that's your brain working
- •Improvement happens gradually over weeks, not days
- •Track your progress — you'll notice changes over time
- •Severe dizziness that doesn't settle
- •You lose your balance
- •You develop a headache or neck pain
- •Symptoms persist more than 20 minutes after stopping
The Vestibulo-Ocular Reflex (VOR) exercise is a foundational technique that helps retrain your brain’s ability to stabilize vision during head movement. This exercise is particularly effective for vestibular hypofunction and neuritis recovery.
Exercise Parameters
Sets
3
Reps
10
Duration
30 seconds
Frequency
2-3 times daily
Exercise Overview
Goals
- Improve gaze stability during head movements
- Reduce dizziness with daily activities
- Enhance visual clarity during motion
- Strengthen vestibular compensation
Equipment Needed
- Small target (letter/picture)
- Wall space or open area
- Chair for seated variation
- Optional: smartphone for timing
Basic Exercise Steps
Setup Phase
- 1.Find a quiet, well-lit space
- 2.Sit in a comfortable, stable chair
- 3.Place target at arm's length
- 4.Ensure target is at eye level
Exercise Execution
- 1.Focus eyes on the target
- 2.Move head side to side slowly
- 3.Keep target clear and in focus
- 4.Start with 30-second sets
Movement Guidelines
- 1.Move head ~30 degrees each side
- 2.Maintain upright posture
- 3.Keep movements smooth
- 4.Breathe normally throughout
Safety Guidelines
Stop Exercise If You Experience:
- ⚠Severe dizziness or vertigo
- ⚠Nausea that doesn't quickly resolve
- ⚠Loss of balance
- ⚠Visual changes or blurriness
- ⚠Headache or neck pain
Tips for Success
Environment Setup
- ✓Use good lighting
- ✓Have support nearby
- ✓Remove distractions
- ✓Ensure stable seating
Exercise Technique
- ✓Start slower than you think
- ✓Focus on quality movements
- ✓Take breaks as needed
- ✓Progress gradually
Progress Tracking
Keep a daily log of:
- Exercise duration
- Number of repetitions
- Symptoms experienced
- Recovery time needed
- Overall comfort level
When to Progress
You’re ready to advance when:
- Current level feels easy
- Minimal symptoms during exercise
- Quick recovery after sessions
- Able to maintain clear vision
- Comfortable with movements
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Step-by-step guidance with real-time feedback. 30 minutes.