Vertigo exercises can make significant changes in vertigo and dizziness symptoms, but how do you know where to start? As confusing as these symptoms can be, there are options for finding treatment, which is why we’ve put together this guide.
Here’s a step-by-step guide to treating your symptoms with personalized vertigo exercises.
What Is Vertigo and Why It Happens
Vertigo is far more than just dizziness, and clinically, they’re different symptoms and often require different types of treatments.
Vertigo is described as the sensation of spinning or rapid movement of the world or body when you’re sitting still. Dizziness, on the other hand, can be categorized as all the other symptoms that often accompany sensations of feeling disconnected, disoriented, or confused.
What Are Vertigo Exercises?
Vertigo exercises can retrain your brain and central nervous system to better handle balance changes. They’re prescribed to help the integration of various systems in the brain to optimize your function and eliminate symptoms. These exercises will focus on reducing symptoms of vertigo and dizziness, improve coordination, and help you feel stable again.
At The Neural Connection, we initiate your treatment process by conducting an in-depth examination to determine whether you’re experiencing vertigo, dizziness, or both. As global experts in treating these debilitating conditions, we’ve helped a multitude of patients who have yet to find solutions with conventional medicine.
Our personalized approach to treatment gives us a competitive edge in finding solutions compared to traditional medical providers.
Check out our 107+ 5-Star Google Reviews to see for yourself!
Common Causes of Vertigo
- Benign Paroxysmal Positional Vertigo (BPPV)
- Vestibular neuritis or labyrinthitis
- Migraines or head trauma
- Meniere’s disease or inner ear dysfunction
These issues can disrupt your brain’s balance and integration systems, causing vertigo symptoms such as spinning, instability, disconnection, and nausea.
Why Do Vertigo Exercises Work?
Vertigo exercises help your brain recalibrate by integrating neurological pathways in the brain and central nervous system. They primarily focus on strengthening the coordination between your eyes, inner ear, and musculoskeletal system to optimize function.
When Should I Start Vertigo Exercises?
Of course, it’s always best to be assessed by a trained and experienced medical provider to ensure your symptoms don’t warrant further investigation. After the examination, it’s best to start vertigo exercises based on findings when your symptoms are mild or stable enough to pursue therapies. We suggest avoiding starting exercises during intense spinning or nausea episodes, although there are reasons to pursue therapies while symptoms are present as well.
Regardless of when you do them, ensure you have adequate support and start slowly to stay safe.
Top Vertigo Exercises to Try at Home
These safe and effective at-home vertigo exercises can often help reduce dizziness and restore balance to the brain. With that said, it’s imperative to follow each step carefully and stay consistent with the exercises to get the best results.
1. Brandt-Daroff Vertigo Exercise
Purpose: Helps retrain your brain for positional changes and clear calcium carbonate crystals from the inner ear canal, if present.
Steps:
- Sit on the edge of a bed.
- Turn head 45° to the left.
- Quickly lie on your right side. Hold for 30 seconds or until the dizziness stops.
- Return to sitting.
- Repeat on the opposite side.
- Do 5 times per side, twice daily.
2. Epley Maneuver
Purpose: Repositions ear crystals to relieve BPPV and clear the crystals from the inner ear
canal.
Steps:
- Sit upright. Turn your head 45° to the affected side.
- Lie back with your head extended. Hold for 30 seconds.
- Turn your head 90° to the other side. Hold for another 30 seconds.
- Roll onto this same side without lifting the head, keeping the head in rotation and extension.
- Keeping this position, sit up slowly.
- Do this 1-2x daily for 3–4 days if symptoms improve with the therapy.
3. Semont Maneuver
Purpose: Clears inner ear crystals, often causing BPPV symptoms, using quick movements of the head and body in opposing directions.
Steps:
- Sit upright. Turn head 45° left.
- Lie on your right side quickly. Hold this position for 1 minute.
- Move rapidly to your left side without changing head position.
- Hold for 1 minute. Sit up slowly.
- Repeat daily as needed.
4. Foster Maneuver (Half Somersault)
Purpose: Uses gravity to reposition inner ear particles.
Steps:
- Kneel with your hands and knees on the floor, in a tabletop position, with your head in extension.
- Quickly move your head into flexion and touch your forehead to the floor.
- Turn head 45° to the affected side.
- Wait in this position for 30 seconds.
- While keeping your head at a 45-degree angle, lift your head and body to a neutral position with the tabletop and hold.
- Continue to move the head further into the side of the dysfunction, looking upwards, as you sit up slowly.
- Repeat 1–2 times daily, based on symptoms.
5. Gaze Stabilization & Visual Fixation Exercises
Purpose: Trains the eyes, inner ear (vestibular) system, and head/neck muscles to work together in a coordinated manner.
Steps:
- Sit or stand upright, seated an arm’s length away from the wall, with a static dot eye chart.
- Fixate your eyes on one of the targets in front of you.
- Slowly move your head from side to side in the horizontal plane, making “no-no” head movements while keeping your eyes fixed on your target.
- Repeat this exercise in the vertical plane with “yes-yes” head movements, once again keeping your eyes fixated.
- Do this for 30 seconds, 2–3 times daily (or to tolerance).
6. Romberg Balance Vertigo Exercise(s) and Testing
Purpose: Strengthens postural control and proprioception, enhancing central processing in the brain to improve balance.
Steps:
- Stand with your feet together on a hard surface (in a safe area in case you fall).
- Close your eyes and hold for 30 seconds.
- If you can perform this with ease, try standing on one leg for 15 seconds, alternating sides with your eyes closed.
- Always stay near a wall, counter, or door frame for safety.
- If this becomes easy, stand on a foam surface and repeat these previous steps.
- Do this 2-3 times a day.
Safety Tips for Doing Vertigo Exercises
- Use a chair, counter, or wall for stability.
- Don’t rush movements—slow and steady will be best in the early stages.
- Stop if dizziness becomes significantly worse throughout treatment.
- Log your symptoms daily to track your progress over time.
- Avoid slippery or cluttered spaces.
When to See a Doctor First
Seek medical advice if your symptoms are:
- New, severe, or progressively getting worse over a short period of time
- Involving hearing loss or vision changes
- Getting worse with physical exercise and/or postural changes
- Causing blackouts, lightheadedness, or loss of consciousness
- Accompanied by weakness or numbness in the face, arms, or legs (especially one-sided)
- Involve slurred speech or trouble speaking
- Cause difficulty walking, standing, or symptoms of severe imbalance
- Trigger confusion or trouble understanding speech
It is worth noting that your provider may recommend vestibular therapy or additional tests before you begin home-based vertigo exercises. Do not attempt these exercises at home without first consulting a trained doctor or healthcare professional.
Common Mistakes to Avoid with Vertigo Exercises
- Doing too much: Overloading your system can worsen symptoms and delay improvements
- Skipping days: Daily consistency leads to better outcomes and function via neuroplasticity.
- Ignoring symptoms: Adjust or pause if things worsen and consult your medical provider.
Optimizing Your Vertigo and Dizziness Recovery Through Diet and Lifestyle
Clinically, we’ve treated a multitude of patients who were experiencing primary symptoms of dizziness and vertigo that were influenced by underlying metabolic dysfunction. Issues like gut dysbiosis, nutrient deficiencies, and autoimmune conditions can complicate vertigo exercises and symptoms. Because of this, we commonly integrate personalized nutritional therapies to optimize the nervous system and reduce underlying inflammation.
We suggest eating an autoimmune/anti-inflammatory diet consisting of the following:
- Dark and leafy greens, vegetables, and foods high in soluble and insoluble fiber
- Citrus fruits, berries, and low glycemic index fruits
- Omega-3-rich fish like salmon and tuna (sparingly)
- Nuts, seeds, and legumes high in healthy fats
- Healthy protein sources like chicken, salmon, and red meats (grass-fed)
- Quality fats like olive oil, coconut oil, and ghee
Avoid these foods and alternatives at all costs:
- Processed foods
- Excess salt
- Preservatives
- Simple/table sugar
- Added sugar
It’s also imperative to form healthy habits like:
- Staying hydrated (6–8 glasses of water daily) with supplementation of electrolytes
- Consistently sleep 6-8 hours a night, sleeping and waking up at the same times
- Limit screen time 60-90 minutes before bed
- Avoid eating food 1-2 hours before bedtime
- Get 30-60 minutes of physical activity per day
As you can see, vertigo exercises play a significant role in treating vertigo and dizziness. Treating these symptoms can be complex, so don’t get frustrated if your symptoms don’t immediately improve.
If you’ve tried doing these dietary, lifestyle, and vertigo exercises and have yet to see improvements, it’s time to find a specialist. Patients who struggle with persistent vertigo and dizziness, even after seeing “specialists” in the field, often find relief by visiting our providers at The Neural Connection.
We’re experts in treating neurological, structural, and nutritional issues, often in tandem, to help patients find solutions to their persistent problems.
If you’re still experiencing persistent vertigo and dizziness, click below for a complimentary consultation!
Frequently Asked Questions
Can these exercises replace vertigo medication?
Sometimes, especially for BPPV, as there are no medications that treat it. It’s always best to consult with your provider before pursuing medication or therapy.
Are these vertigo exercises safe for older adults?
Yes, these therapies can often be performed by those considered elderly. In this population, we suggest to start seated or with assisted help.
Do I need special equipment?
No, these vertigo exercises just require an open space and a sturdy surface to maintain safety.
How often should I do my vertigo exercises?
1–2 times daily is best. Consistency matters more than intensity.
*Note: The information provided in this article is for educational purposes only and does not constitute a doctor-patient relationship. Patients should consult their medical provider or primary care physician before trying any remedies or therapies at home.
