Bill DanielsOwner/trainer, Beyond Fitness online · Personal Trainer & Pain Science Expert Helping People Move Without Fear

How to strengthen everything in your body with one drill

2 Apr 2021 · 2 min

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1:43

In this instructional video, Bill from beyondfitnessonline.com introduces the vestibular ocular reflex (VOR) drill, explaining that maintaining eye fixation on a fixed point while moving the head can enhance overall strength, balance, and vestibular function. He outlines the physiological rationale—upregulating brain and vestibular pathways—and notes potential benefits for those experiencing vertigo, dizziness, or balance issues. The video then provides a step‑by‑step setup: place a visual target at eye level about an arm’s length away, tuck the chin slightly, keep the torso still, and move the head in any direction (horizontal, vertical, diagonal) ensuring movement originates solely from the neck. Emphasis is placed on clean, crisp head motion while the eyes remain locked on the target. The video concludes with a call to action, inviting viewers to comment with questions, subscribe for weekly Friday uploads, and adopt a healthy lifestyle.

Chapters

Hi, I'm Bill from beyondfitnessonline.com, and today I want to teach you a drill called a VOR, or a vestibular ocular reflex. What this basically means is, can you keep your eyes fixated on one point while you move your head? And that's important because what it will do is translate into helping you gain more strength. Sounds weird, I know, but what would— what it really does is it helps to upregulate part of your brain and your vestibular system at the same time. Now, if you experience vertigo or any dizziness or balance issues, this may also help with that. So it's a really good tool to have in your pocket.
So to set this exercise up correctly, you need a visual target at eye level about arm's length away. You're gonna tuck your chin slightly and you're gonna keep your eyes fixated on the target. Move your head in any direction from this point. You can go left and right, you can also go vertical, up and down, and you can also go diagonally. Be sure that each part of this movement only comes from the neck and not from the body. Keeping the torso as still as possible is vital to the success Again, from this angle, you can see that the eyes stay fixated on the target. We want to try and get good, clean, crisp head movement.
I hope you found this drill helpful. If you have any questions, please leave them in the comments below. And if you haven't already, please subscribe to my channel. I post new videos every Friday. And until next time, live healthy.