The Vestibular System: Tiny But Mighty

The benefits of integrating vestibular training into gymnastics (or any sport)

The vestibular system is the core of our balance system. It consists of tiny semicircular canals and stones deep in the inner ear.

Vestibular Anatomy: 3 semi-circular canals; 2 sets of stones (saccule, utricle)

Together, these structures play a crucial role in maintaining balance, stability, coordination and spatial awareness – including while gymnasts are in the air. It’s responsible for helping them spot, quickly adjust alignment when they’re off balance (whether upright or upside-down), and influences strength and tone of muscles down the back.¹ 

Some specific things that vestibular training can facilitate and improve:

• Balance

• Posture

• Running straighter and faster

• Tumbling straighter and faster

• Flexibility

• Activation of glutes, hamstrings, calves

• Air awareness

• Control

• Spinal mobility

It’s a tiny but critical system for athletic performance.

Vestibular Exercises

To activate and train the vestibular system, the head needs to be moving and coordinating with specific eye positions. For example:

• Nodding the head ‘yes’ or shaking ‘no’ to activate the canals

• Bouncing to activate vertically oriented stones (saccule)

• Rocking to activate horizontally oriented stones (utricle)

They may look a little weird, but sometimes profound changes can happen after just a 20-second drill.

Below a drill (using the Vestibulo-ocular Reflex or VOR) to activate the canals. I use this one a lot, and it’s quick and easy way to improve some of the things on the list above. To test whether or not it’s something to integrate, read this post.

Give it a shot and have fun - you may see some surprising changes.

1.Markham, Charles H. "Vestibular control of muscular tone and posture." Canadian Journal of Neurological Sciences 14.S3 (1987): 493-496.