The self-Epley manoeuvre is a positional technique used to treat vertigo caused by benign paroxysmal positional vertigo (BPPV). By moving the head and body through a specific sequence, it helps reposition tiny crystals in the inner ear that trigger dizziness. This left-sided variation is designed to target symptoms on the left side, supporting relief and improved balance.
- Start in long sitting with a pillow behind your back.
- Turn your head 45 degrees to the left side.
- Slowly lay backwards over the pillow until your head touches the bed while maintaining your head turn. This will put you into 30 degrees of neck extension.
- Hold this position for at least 1 minute.
- Keep your head in contact with the bed and slowly turn your head to the right side until you head is facing 45 degrees to the right.
- Hold this position for at least 1 minute.
- Tuen onto your right side and turn your head another 90 degrees until your nose is pointing into the bed and gently tuck your chin.
- Hold this position for 1 minute.
- Slowly sit up on the right side of the be and keep your head turned until you are upright.
- Hold this position for another 1 minute.
- Repeat this again and do this twice a day.