NeuroMoves: Vestibular

Our Vestibular System

NeuroMoves

Our vestibular system is a part of our inner ear, a little sensing mechanism that provide us with balance, reflexive core stability, figuring out which way up we are in space and navigating where we are going in our environment.

We often think of balance training as getting really good at holding a static position on one leg, with our head perfectly still and our eyes fixed on one object. This is helpful of course, but it is not “ higher order training”,meaning we are not training the vestibular system which neurologically top trumps our muscular system. If we have a deficit in the vestibular, it doesn’t matter how much ankle, leg or core stability strength training we do to keep still in a static balance we WILL see a deficit in our balance recovery. It is the reflexive balance that is so important for longevity and real life situations. Think about standing on a train and having the ability to not fall over, or tripping over a tree root and catching yourself, or a big dog rushes past you pushing you off balance. These situations are real life and show signs of good vestibular systems.

So how do we training vestibular? Head movements in all directions, speeds and whilst in different positions. How do we know what is helping our nervous system improve our vestibular or making us worse? Test and retest our balance posture after a drill. If the drill makes your dizzy or feel sick, it’s a sign your nervous system perceives it as too much so try slowing it down, or making our stance wider to steady your position.

A good test and retest is finding out your base line ( see graphic)

The Vestibular Drills and Reflexes:

• VOR (vestibular -ocular reflexes) “creepy doll” Eyes remain still, as head moves. This reflex helps you to see clearly whilst in motion. It is the fastest reflex in the body.

• VORC (vestibular-ocular-reflex-cancellation) Head, eyes and target all move together, eg. Tracking a ball in sport.

• VSR (vestibular-spinal-reflex) adjusting muscle activation for rapid changes in position. This reflex kicks in the posterior chain tone in the body and is stimulated through perturbation.

Considerations:

·      Head movements, consider exploring all points of a compass: up-down, left-right, diagonals. If the full range of movement (all the way up to all the way down for example) feels too much initially try moving your head to one compass point to the middle. ( Up and back to the middle a few times, then down and back to the middle a few times).

·      Sneaking drills into our every day, try adding VOR or VORC drill whilst on your dog walk or walking to the shop ( yes you might look like a weirdo, but do we care if its doing good for our brain health??)

·      Experts say we need to be doing some sort of vestibular training at least 15 minutes a day!

·      Finally, this kind of training IS NOT about being perfectly good at balancing still, it is about going to the edge of your balance capacity, wobbling and recovering back to balance.

Hope this recap from NeuroMove is helpful! We will do another round of these playful and informative yoga series  next year , on a Sunday is the plan so please do keep your eyes peeled or get in touch to be on a waiting list to be the first to find out.