How balance exercises end headaches and dizziness

“Vestibular migraines are the most common cause of dizziness,” says Amir Kheradmand, M.D., research director at the Vestibular and Ocular Research Lab at Johns Hopkins. Women with this condition typically experience the usual migraine symptoms, plus unsteadiness, sensitivity to motion and brain fog—but these secondary symptoms can occur independent of a headache.

Fortunately, it’s easy to fix. Just like some people are less flexible than others, people with vestibular migraines have a lower threshold for dizziness, says Dr. Kheradmand “It’s like having a weak muscle. If you work it out, it gets stronger.” The proof: In an Australian study, balance exercises helped sufferers feel 27% less dizziness. To get the perks, do these moves twice each week.

Toe Taps

This improves coordination to reduce dizziness.

To do: Stand next to the ball, flat side down. Put your right foot on the BOSU. Press up to standing on your right foot, then lower your left foot to the ground. Do 10 reps on each side.

Bird Dog

This strengthens the lower back and challenges balance to improve stability. To do: Kneel on the ball, flat side down and your hands on the ground. Extend right hand forward and left foot back. Return to start. Do 10 reps per side.

Flamingo Stand

By strengthening the core, this move helps eliminate dizziness. To do: Place the ball on the ground, flat side up. Step on the middle of the platform with your right foot. Slowly bend your left knee to lift your left foot up into the air, keeping a slight bend in the right knee. Hold for at least 10 seconds, then switch sides.