4 Home Exercises Against Crystal Disease (Benign Postural Dizziness)

4 Home Exercises Against Crystal Sickness

Do you bother crystal sick and job-related dizziness? Here are 4 good home exercises for crystal sick that can give less dizziness and better function. You can read more about crystal sick here to gain a better understanding of the diagnosis.


- Professional treatment will always be recommended in combination with home exercises

Home exercises can be effective and not least free, but we still recommend that you visit a clinic if you experience symptoms that you think are crystal sick - without the right knowledge, you do not have the opportunity to weed out more serious diagnoses such as a brain tumor or cerebral haemorrhage. A therapist will be able to give you a diagnosis and tell you on which side (and in which channel) you have crystal disease.


A good therapist should also be able to treat the condition in about 2-4x treatments with Apple's maneuver - provided it is correctly diagnosed. It is also the case that due to the maneuver, it is relatively common to experience mild nausea after it has been performed - and then a clinician will be able to take care of you better than if you are at home. We of course point out that there are different archways that may be affected, and that some variations of crystal disease are more serious than others - and that this will then be reflected in the number of necessary treatments.

Crystal sickness - dizziness

Affected? Join the Facebook group «Krystallsyken - Norway: Research and news»For the latest updates on research and media writing about this disorder. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.

In this article, we have focused on exercises for crystal melanoma that aim to alleviate and cure the diagnosis. Again, if you are unsure of what you have then we encourage you to speak with your health care provider before attempting the exercises on your own:


1. The Brandt-Daroff exercise

Often one of the first home exercises to be given - but certainly not the most effective. In recent times, people have moved more and more away from this exercise, as it lacks effect, takes a long time and involves a risk of misplacing the crystals. The exercise was developed in 1980 by Brandt & Daroff, at a time when the entire mechanism behind crystal disease was not known. Research has shown that Epley's maneuver (preferably performed by a public health-authorized clinician such as a manual therapist or chiropractor) is a significantly more effective way to treat crystal melanoma. Only 25% get better after doing the Brandt-Daroff exercise for a week, but after two weeks you will have a significantly higher improvement percentage.

Brand Daroff exercise

The exercises are performed three times a day for two weeks - a total of 42 rounds. In each set, perform the exercise as shown in the illustration five times (you repeat the exercise five times). In most people, they have experienced clear improvement after about 30 rounds or 10 days of exercise. There is a certain risk of moving parts of the crystals into other channels due to the fact that you do the exercise so many times.

Position 1: Start sitting, straight up and down.

Position 2: Lie down on the side as directed with your head twisted upwards about 40-45 degrees. Hold the position for 30 seconds.

Position 3: Sit back up. Wait 30 seconds.

Position 4: Repeat on the opposite side. Hold the position for 30 seconds.

- The exercise is repeated over 5 rounds


2. Home version of Apple's Maneuver

Apple's maneuver is the home exercise that has the best evidence and research in the back for proven effect. The best thing is, as mentioned, to get a clinical examination and treatment, but this home exercise can also work for you with a position-related crystal disease.

Apple's Home Maneuver 2

The exercise is performed by holding the two sitting positions for 1 minute and the lying positions for 30 seconds each.

Position 1: Sit upright. Hold the position for 30 seconds.

Position 2: Turn your head to the left. Hold the position for 30 seconds.

Position 3: Fold back relatively quickly with a pillow under your neck. Hold your head to the left for 30 seconds.

Position 4: Turn your head to the right and hold the position for 30 seconds.

Position 5: Turn the body over to the right and wait 30 seconds.

- Repeat over 3 rounds. Each round takes about 2 1/2 minutes. We encourage you to do the exercises in the evening just before going to bed - in this way you can go to bed if you get dizzy from doing the exercises. The illustration above is for left-sided crystal sickness.


Home version of Semont's Maneuver

A study conducted in 2004 (Radke et al) showed that the home exercise of Apple's maneuver was significantly more effective than Semont's maneuver. As much as a 95% improvement for Epleys against a 58% improvement with Semont's home practice. They concluded that this was due to the fact that the exercise was so difficult to learn - and we therefore choose to show it to you here, but strongly recommend that you let the maneuver be performed by a professional clinician.

Semont maneuvering

4. Foster's maneuver

A home exercise developed by Dr. Carol Foster in 2012 for the most common form of crystal disease in the posterior arch. The exercise is in many ways like "diving a crow" halfway and is therefore also called "half somersault" in English.

Foster maneuver

The exercise, as described in Dr. Carol Foster's 2012 study. Hold each position for approximately 30 seconds. This illustration is for right-sided crystal disease - to treat the left side, just do the exercise on the opposite side.

Position A: Stand on all fours and bend your head backwards - so that you are looking upwards towards the ceiling.

Position B: Place your head as if you were going to dive crow ahead.

Position C: Turn your head towards the right elbow - 45 degrees.

Position D: Raise your head quickly to shoulder height. In the picture, it appears to be 90 degrees - but in Foster's study, it is clear that the head should be turned 45 degrees. This also makes considerably more sense in that it is a question of repositioning crystals.

Position E: Bend your head back to the starting position.

This is 4 home exercises and exercises against the crystal disease (also called BPV / BPPV or benign positional dizziness). Good home exercises and exercises against crystal disease that cure the problem in most cases. If you have experienced dizziness for a long time, we recommend that you go to an examination by a doctor, chiropractor or manual therapist to get a concrete diagnosis of the problem.


- After performing the exercise

After doing the exercises, you should rest for about 15 minutes. It is also often recommended to sleep with two pillows for 2-3 nights after such a maneuver, as well as try to sleep on the affected side. We must also remember that it is important to get the right diagnosis for optimal treatment - and also keep in mind that in several cases it can also be neck-related dizziness in the big picture.

Feel free to share this article with colleagues, friends and acquaintances. If you want articles, exercises or the like sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here. If you have any questions, just comment directly in the article or to contact us (totally free) - we will do our best to help you.


Combination Dizziness: Neck + Crystals = True

Did you know that reduced function in the muscles and joints of the neck can contribute to your dizziness? This is called cervicogenic dizziness or neck dizziness. Those who have been affected by dizziness also know how uncomfortable this is, and that you are happy to tense up. In the video below, we show you some exercises that can help with neck pain. Of self-measures against tension between the shoulder blades and in the neck, we gladly recommend the use of trigger point balls against sore muscle points (see example here - the link opens in a new window).


VIDEO: 5 Clothes Exercises Against Stiff Neck

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NEXT PAGE: - This you should know about the crystal disease!

Doctor talking to patientCochlea (snail's house)

Also read: - Why am I dizzy?

AS 2

Also read: - 8 good tips and measures against dizziness!


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Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

Source: Foster CA, Ponnapan A, Zaccaro K, Strong D. A comparison of two home exercises for benign positional vertigo: Half Somersault versus Epley Maneuver. Audiol Neurotol Extra 2012; 2: 16-23

7 Exercises against Patellofemoral Pain Syndrome (PFS)

running knees

7 Exercises against Patellofemoral Pain Syndrome (PFS)

Are you bothered with patellofemoral pain syndrome? Here are 7 good exercises to help you strengthen your muscles, increase function and reduce knee pain. Treatment at clinics may be necessary in combination with exercise for optimal recovery. But in this article, you will at least be served seven exercises against patellofemoral pain syndrome.


Patellofemoral pain syndrome, often called runner's knee or runner's knee, is an overuse injury or irritation that causes pain on the front of the knee and above / on the back of the patella. Patellofemoral pain syndrome is particularly linked to overuse of the squats (hamstrings) - which means that especially runners, cyclists and sports with a lot of jumping can be affected. Research studies have also shown that those with shorter hamstrings have a higher risk of developing patellofemoral pain syndrome (White et al, 2009). The knee diagnosis mainly affects younger athletes, but can also affect most people who do not play sports. Patellofemoral pain syndrome is one of the diagnoses we find under the umbrella term running knees. Feel free to contact us our Facebook page or use the comment box at the bottom of the article if you have questions.


Surprising facts: A large meta-study (Peters et al, 2013) showed that pelvic and hip training were more effective than specific knee exercises when it came to treating patellofemoral pain syndrome (PFS). This is due to the pelvis and the role of the hip in shock absorption and relief for the knees. At the end of this article, we will show you a video with an exercise program consisting of hip exercises using minibands (see example here - the link opens in a new window).


Also read: What You Should Know About Patellofemoral Pain Syndrome (Great guide on the problem made by our clinicians at our department at Lambertseter in Oslo)

Jumping and knee pain


Exercises, Stress Strengthening and Active Treatment

In combination with these exercises, we recommend that you adapt your daily movement, for example in the form of customized walks in rough terrain or swimming. If you already have a proven diagnosis, we recommend that you check with your clinician (doctor, chiropractor, physiotherapist or similar) whether this exercise program 'exercises for patellofemoral pain syndrome' is suitable for you. Normally it is simply a matter of getting to know each other, but if you are unsure, just contact us.


- Why exactly do I get knee pain?

Here we want to include an important comment. Although a diagnosis often has characteristic features and risk factors, it is also the case that no two diagnoses are exactly alike. One patient may have significant impaired function in one hip on the same side as the knee pain and in another it is the lower part of the anterior thigh muscles that is to blame. What we are trying to bring out here is that you, in case of knee pain, as the knees are complex beings - should feel free to seek expertise in this field. We are proud of that all our clinics (see overview here - opens in a new link) has a uniquely high level of expertise in the assessment and treatment of knee problems.


Due to complex mechanisms, there is often no "quick fix" for knee pain, and several studies indicate that one must expect at least 6 weeks of treatment. In other words, often longer treatment courses than other regions. This is partly due to the fact that one often sees an involvement of injuries in the tendon attachments, for example from the quadriceps, down to the knees. And these need a little extra care and treatment to stimulate healing. Among other things, pressure wave treatment, as well as laser therapy, performed by a publicly authorized clinician, has a documented effect against tendinopathies, tendon injuries (tendinosis) and tendonitis (tendinitis). It is impossible that pressure wave treatment in combination with proper training has no effect, but if the treatment effect is less than the extent of damage tissue, the ailments may persist (Liao et al, 2018). It's pure biomechanical mathematics. Everything can get better.


1. Lateral leg lift (with or without workout)

Lie on your side with a supportive hand in front of you and a hand resting your head. Then lift the upper leg in a straight motion (abduction) away from the other leg - this leads to good training of the deep seat and hip muscles - which in turn leads to relief of the knees. Repeat the exercise 10-15 repetitions over 3 sets.

lateral leg lift


2. Bekkenhev

It is quickly made to forget how important the seat muscles are for both hip and knee stability. Strong gluteal muscles reduce the pressure and strain on the knees.

the bridge exercise

The bridge is done by lying on your back with your legs bent and your feet flat on the ground, with your arms resting along the side. Your back should be in a neutral curve. Feel free to warm up the seat by performing some light exercises - where you simply tighten the seat muscles, hold it for about 5 seconds and release again. This is an activation exercise that tells the muscles that you plan to use it soon - which in turn can lead to more proper use during exercise, and reduce the chance of muscle damage. When you're ready, do the exercise by pulling the seat muscles together, before lifting the pelvis and hip up against the ceiling. Make sure you perform the exercise by pressing through the heels. Raise the pelvis to the back is in a neutral position, not over-curved, and then slowly lower back to the starting position. The exercise is performed 8-15 repetitions, about 2-3 sets.


3. Squat

squats is a popular and effective exercise. Which many have a love-hate relationship with.

A: The initial position. Straighten your back and stretch your arms out in front of you.

B: Bend down slowly and stick out your butt. Make sure you tighten the abdominal muscles and maintain the natural curve of the lower back.

The exercise is carried out with 10-15 repetitions over 3-4 sets.


4. Side outcome with elastic rubber band

This exercise is excellent training for the seat muscles, which plays a very important role in hip stabilization, and thus, knee stability. Find a training band like this debt (adapted for this type of exercise) that can be tied around both ankles as in a large circle.

Then stand with your feet in shoulder width so that there is a gentle resistance from the strap to your ankles. The knees should be slightly bent and the seat should be slightly backwards in a sort of mid-squat position.

Side outcome with elastic

Then take a step to the right with your right foot and leave your left leg standing - make sure you keep your knee steady - and then return to the starting position. Repeat 10-15 repetitions, on both sides, above 2-3 sets.


Video: Side outcome w / elastic

Knee failure


Outcome can be performed in several ways, both with and without weight manuals. Keep in mind the rule "do not kneel over toes" as this will cause too much pressure in the knee and can cause both injury and irritation. A good exercise is a properly performed exercise. Repetitions and sets vary from person to person - but 3 sets of 12 repetitions are something to aim for. 8-12 repetitions on both sides above 3-4 sets.


6. "Monster walk" with elastic

"Monster walks" is a brilliant exercise for the knees, hips and pelvis. It combines what we have learned, and used, in the previous 5 exercises in a good way. After only a short time with this exercise, you will feel that it burns deep in the seat. For this exercise, we often recommend the use of mini ribbon knits (see link below).

Find an exercise band (preferably adapted for this type of exercise - feel free to check our online store or ask us directly) that can be tied around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.


7. Landscape quadriceps stretch

Recumbent quadriceps hip stretch extension

Good stretching exercise for the front of the thigh and hip. Particular focus on the quadriceps - which can be a muscle that contributes to anterior knee pain. Hold the stretch for 3 sets of 30 seconds duration per set.



7 good exercises and workouts that help you strengthen your muscles, increase function and reduce diffuse knee pain. More specifically: Good exercises for patellofemoral pain syndrome. An important comment here is that training the hips, especially lateral leg lifts (and then preferably with a mini-band) is extremely important for optimal healing. Below you can see our tips in relation to self-measures and training against knee pain.


Recommended Exercise Equipment and Self-Measures for Patellofemoral Pain Syndrome and Knee Pain

Very often we get questions about recommended self-measures and support products for knee pain. Here are certain general "driving rules" that are worth trying - but preferably in combination with guidance and treatment at an authorized clinician, as well as exercises for patellofemoral pain syndrome. When we at Vondtklinikkene run training guidance and training after knee injuries, or general knee pain, we use very often miniband training tracksuits. These ensure a safe and fine range of motion at the same time as we can perform load control for the knees. Tip no.2 becomes knee compression supports which can contribute to better proprioception (depth sensitivity) - ie better "connection" and positional understanding with your knee. Studies have also shown that it can improve the sense of balance and gait for people with osteoarthritis, as well as functional improvements in knee injuries (Sharif et al, 2017).


- Self-measures have an effect

So do not listen to those who think that these have no function. When it comes to biomechanical rehabilitation, it is in fact the case that all evidence-based money goes - and we recommend all our patients who undergo active treatment to also learn good self-measures such as these. The third self-measure we recommend is the use of massage balls for stimulation of healing in damaged soft tissue (muscles and tendons). In knee pain, a lot of the malfunction often comes from the thighs and calves. When using massage balls, it is important to give the area a chance to heal between uses - just like when exercising. We therefore recommend using every other day with a recovery day between each session. If you are unsure about anything, just contact us by instant message on Facebook or by commenting in the comments field below. We really appreciate a LIKE if you want to submit questions.


1. Miniband training tracksuits (see example by clicking here - the link opens in a new window)

2. Knee compression supports (link opens in new window)

3. Trigger point balls / muscle knot balls (link opens in new window)

- Here you see how trigger point balls can be used against, among other things, thighs and calf muscles.


VIDEO: Exercises for Patellofemoral Pain Syndrome

In the video above shows our own chiropractor Alexander Andorff presented an exercise program with exercises for patellofemoral pain syndrome. Remember to adapt in relation to your own circumstances. Become part of our family by subscribe for free to our Youtube channel and like our Facebook page. Get access to hundreds of exercise programs and videos for better health knowledge. Feel free to contact us at YouTube or Facebook if you have any questions or similar regarding exercise or your muscle and joint problems.


Also read: Pain in Kneet?

hurt in the knee


Also read: - What You Should Know About Tendonitis

worth knowing about tendonitis


Also read: - AU! Is it Late Inflammation or Late Injury? (Did you know that the two have two vastly different treatments?)

Is it a tendon inflammation or tendon injury?




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Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

Sources and Research: 

White et al, 2009. Hamstring length in patellofemoral pain syndrome. Physiotherapy. 2009 Mar; 95 (1): 24-8.

Jeroen SJ Peters, PT and Natalie L. Tyson, Pt Proximal Exercises Are Effective In Treating Patellofemoral Pain Syndrome: A Systematic Review Int J Sports Phys Ther. 2013 Oct; 8 (5): 689–700.

Liao et al, 2018. Efficacy of extracorporeal shock wave therapy for knee tendinopathies and other soft tissue disorders: a meta-analysis of randomized controlled trials. BMC Musculoskeletal Disorder. 2018; 19: 278.

Sharif et al 2017. Biomechanical and functional efficacy of knee sleeves: A literature review. Phys Ther Sport. 2017 Nov; 28: 44-52.