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Simple exercises for vertigo – home maneuvers to prevent dizziness.

If you’re looking for exercises to help with vertigo, you’ve come to the right place. This blog post will share some helpful tips and exercises that can make a big difference.

Vertigo can be a really tough condition to live with, but we promise that there are ways to manage it and even improve your symptoms. So whether you’re just starting to experience vertigo or you’ve been dealing with it for a while, we hope you’ll find these tips and exercises helpful.

What are the main causes of vertigo?

Young woman struggling crouched on her couch suffering from vertigo.

Vertigo is a type of dizziness that can make you feel like you’re spinning or that your surroundings are spinning around you. Here are some of the most common causes.

BPPV, or Benign Paroxysmal Positional Vertigo :

 It occurs when tiny calcium crystals build up in the inner ear. These crystals can become dislodged and float into one of the semicircular canals, where they can cause the canal to become sensitive to movement. This can make you feel dizzy and give you a spinning sensation.

Labyrinthitis :

 It’s an infection caused by viruses, bacteria, or even head injuries. The condition can cause inflammation and swelling in the labyrinth, which is the part of the inner ear that helps you keep your balance. As a result, vertigo and other symptoms like nausea and vomiting can occur.


Migraines might provoke a temporary disruption in the flow of blood to the brain, which can cause dizziness and vertigo.

Stroke :

A stroke can damage the brain, leading to balance problems and dizziness.

Meniere’s disease : 

A condition that affects the inner ear and can cause vertigo, hearing loss, and ringing in the ears. It’s thought to be provoked by a fluid build-up in the ear, but the exact cause is unknown.

Which exercises can alleviate the symptoms?

Exercises for vertigo, woman on a yoga mat.

The Epley maneuver.

The Epley maneuver is a simple and effective way to treat vertigo at home. It is safe and easy to do and requires no special equipment.

Here’s how to do the Epley maneuver at home:

  • Sit straight in a chair with your head turned towards your left ear.
  • Quickly turn your head 45 degrees to the opposite side.
  • Keep your head in this position for 30 seconds.
  • Turn your head back to the original position, and then quickly turn it 90 degrees towards your right ear.
  • Again, remain in this position for 30 seconds.
  • Finally, return your head to the starting position.

If you are suffering from vertigo, give the home Epley maneuver a try.

The Half Somersault or Foster Maneuver.

The half somersault or foster maneuver is a simple but effective way to eliminate pain. 

It is a gentle stretching exercise doable at home. 

Here’s how to do it: 

  • Lie on your back on a firm surface. 
  • Bring your knees up to your chest. 
  • Gently rock your knees from side to side. 
  • Perform the rocking motion for 30 seconds. 
  • Repeat the exercise for a minute or two. 

You can repeat the half-somersault exercise several times a day. Then you will notice a difference in how you feel after a few days. It is safe and easy to do. Give it a try!

The Brandt-Daroff exercises.

These exercises help your brain learn to compensate for the movement of your head and body and can help lessen the intensity and frequency of your vertigo episodes. 

Here’s how to perform the Brandt-Daroff exercises: 

  • Start in a seated position. 
  • Lie down on your right side, with your head supported by your right hand. 
  • Bring your left knee to your chest, and place your left hand on your left ankle. 
  • Slowly lift your head and shoulders off the ground, and turn your head to the left.
  • Wait 30 seconds.
  • Return to the starting position, and repeat on the other side.
  • Perform the exercises three times a day.

The Brandt-Daroff exercises may take some time to start working, but you should begin to see a reduction in your symptoms within a few weeks. 

The Semont Maneuver.

The Semont Maneuver is a series of head movements that moves the canaliths out of the sensors in the inner ear and back into the fluid they belong. 

The maneuver is done in a seated position and takes about 5 minutes to complete. 

Here is how you can do it: 

  • Sit straight in a chair with your feet on the floor. 
  • Turn your head 45 degrees to the right. 
  • Quickly lie down on your left side. Your head should remain turned.
  • Stay in this position for 30 seconds. 
  • Quickly sit up, still facing 45 degrees to the right. 
  • Turn your head 90 degrees to the left without moving your body. 
  • Quickly lie down on your right side. Your head should remain turned.
  • Stay in this position for 30 seconds. 
  • Quickly sit up, still facing 90 degrees to the left. 
  • Turn your head 45 degrees to the left without moving your body.
  • Lie back quickly. 
  • Stay in this position for 30 seconds. 
  • Slowly sit up, and that’s it!

If you experience vertigo after the maneuver, lie down and rest for a few minutes. The symptoms should subside within a few minutes. If they do not, repeat the moves. 

Complementary Eye exercises for vertigo.

Woman doing eye exercises for vertigo.

Here are a few more eye exercises you can try at home to help with vertigo: 

The Gaze stabilization exercises.

Gaze stabilization exercises help to retrain your brain to process visual information correctly. 

This can help to reduce or even eliminate your vertigo. 

Here are some tips on performing one of the easiest exercises for vertigo: 

  • Start by sitting in a comfortable position. You can do these exercises sitting in a chair or on the floor. Ensure you are not sitting in a way that strains your neck or back. 
  • Close your eyes and focus on a spot on the floor about two feet in front of you. 
  • Slowly move your head from side to side, keeping your eyes focused on the spot. Do this for about 30 seconds. 
  • Next, slowly move your head up and down. Again, keep your eyes focused on the spot. Do this for about 30 seconds. 
  • Finally, slowly move your head in a circular motion. Again, keep your eyes focused on the spot. Do this for about 30 seconds.
  • Perform daily repetitions until your vertigo symptoms improve.

If you are consistent with these exercises, you should notice a difference in your vertigo symptoms within a few weeks.

Saccadic exercises.

Saccadic exercise is a great way to help improve your balance and coordination and can also help reduce the symptoms of vertigo. 

Follow these steps : 

  • Stand up straight with your feet shoulder-width apart. 
  • Lift your right leg and place your foot on a step or other raised surface. 
  • Keeping your left leg straight, slowly lower your right leg back to the ground. 
  • Repeat this movement ten times on each side. 
  • Once you’ve completed the exercise, stand up slowly and carefully to avoid dizziness. 

Vestibular ocular reflex exercise.

There are two types of vestibular ocular reflex exercises: 

  1. Static exercises involve holding the head still in different positions.
  2. Dynamic exercises involve moving the head in different directions.

We use static exercises to help treat vertigo. While we use Dynamic exercises to help prevent falls.

You will need a towel, a pillow, and a clock to perform static vestibular ocular reflex exercises at home: 

  • Position yourself on your back with your head resting on a pillow.
  • Place a towel over your eyes. 
  • Close your eyes and relax your muscles. 
  • Slowly move your head from side to side for 30 seconds. 
  • Repeat this exercise several times. 
  • To increase the difficulty of the exercise, you can try moving your head up and down instead of from side to side. 
  • You can also try moving your head in a circular motion. 
  • To make the exercise more challenging, try doing it with one hand behind your head and the other on your stomach. 
  • To make the exercise even more challenging, you can try holding a weight in one hand while you do the exercise. 
  • You can also try doing the exercise while standing up.


These are just a few exercises that can help prevent dizziness. If you experience vertigo, you must consult your doctor to rule out any serious underlying causes. However, these simple exercises can help prevent dizziness and maintain balance.

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