Easy Vestibular Rehabilitation Exercises for Vertigo Relief

If you've ever experienced the unsettling sensation that the room is spinning or that you’re about to fall, you're not alone. These feelings—known as vertigo or dizziness—can be frightening and disruptive to daily life. You might feel unsteady, faint, or as if the world around you is moving when it shouldn't be.

The good news is that there's a drug-free, physiotherapy-approved approach called vestibular rehabilitation, which helps retrain your brain and restore your sense of balance. In this guide, you'll learn simple, effective vestibular rehabilitation exercises that you can do at home. Plus, we’ll provide a clear chart to guide your progress every step of the way.

What is Vestibular Rehabilitation?

Think of your inner ear as a gyroscope that tells your brain about your head’s position. When this system is damaged or sends faulty signals, you feel dizzy or off-balance.

Vestibular rehabilitation is like physiotherapy for your brain and inner ear. It involves specific exercises that teach your brain to ignore confusing signals and rely more on your eyes and legs to keep you steady. This proven approach can significantly reduce dizziness and the risk of falls, improving your confidence in daily movements .

Your At-Home Vestibular Rehabilitation Exercise Plan

Perform these exercises seated in a safe environment. Stop if you feel nauseous. It's normal to feel slightly dizzy at first, this means your brain is learning.

Vestibular rehabilitation exercises for vertigo

Exercise 1: The Gaze Stabilization (The "Fixed Look")

• Sit upright and focus on a small target on the wall, such as a light switch.
• Slowly turn your head side-to-side, as if saying “no,” keeping your eyes on the target.
• Then, move your head up and down, like saying “yes.”
• Repeat for 1-2 minutes. As you improve, try standing while doing this.

Exercise 2: The Brandt-Daroff Habituation (The "Side-to-Side")

• Sit on the edge of your bed or a sturdy chair.
• Quickly lie down on your left side, turning your head to look up at a 45-degree angle. Hold for 30 seconds or until dizziness subsides.
• Sit back up and stay seated for 30 seconds.
• Repeat on your right side.
• Perform 5 repetitions on each side.

Exercise 3: The Standing Balance (The "Firm Foundation")

• Stand upright with feet shoulder-width apart. Hold onto a chair or counter if needed.
• Try to stand still for 30 seconds, then closer together.
• For extra challenge, stand on one foot for a few seconds.
• To further build strength, you can incorporate gentle squats using our resistance bands.

Your Free Vestibular Rehabilitation Exercises Chart

Consistency is key to recovery. To make things easier, we've created a vestibular rehabilitation exercises chart you can print and follow daily. It shows your schedule and helps you track your progress with a simple checklist .

Enhancing Your Rehab with Simple Tools

As you progress, adding gentle resistance and coordination exercises can support your recovery:

• Resistance bands help build supportive muscle, making your balance stronger.
• Therapeutic rehabilitation balls improve hand-eye coordination, which is important for overall balance.
• Full range of rehabilitation exercises equipment is available for use at home, designed to complement your routine.

Using these tools under guidance can make your rehab safer and more effective.

Frequently Asked Questions

Can vestibular exercises cure vertigo?

For many types of vertigo, especially those caused by inner ear issues like BPPV, these exercises are highly effective and can lead to complete recovery. They "retrain" your brain to accept correct signals. But first, see a healthcare professional for diagnosis .

What is the best vestibular exercise?

There isn't a single best exercise; effectiveness depends on your specific condition. Exercises like the Brandt-Daroff and gaze stabilization are great starting points, and a physiotherapist can personalize your plan.

Can you do vestibular rehab at home?

Yes. Many foundational exercises are safe and effective at home. Just get clearance from your doctor first. Using supportive tools like resistance bands and rehab balls can enhance your progress safely.

Take Control of Your Balance

Remember, dizziness does not have to rule your life. With consistent effort and the right exercises, you can regain stability and confidence. Use our free vestibular rehabilitation exercises chart to stay committed, and explore helpful tools to support your journey. Always consult healthcare professionals if symptoms persist or worsen.

Start today—your steady, dizziness-free life is within reach!