As a therapist at Rehab Station, I see many people with dizziness and vertigo every day. It can come from sitting too long, travelling frequently in flights, having limited neck range of motion etc. The good news is you can ease this with simple exercises at home. No need for fancy tools. These moves strengthen your neck, helps movement of crystals inside the inner ear, improve flexibility, and reduce discomfort
I always tell my patients to start slow. Listen to your body. If spinning gets worse, stop and see a doctor. These exercises help most people feel better in a few weeks. Let us dive in.
What causes vertigo?
Vertigo causes vary from person to person and may include:
- Migraine headaches
- Certain medications, including some antibiotics, anti-inflammatories and cardiovascular drugs
- Stroke
- Arrhythmia
- Diabetes
- Head injuries
- Prolonged bed rest
- Shingles in or near your ear
- Ear surgery
- Perilymphatic fistula (when inner ear fluid leaks into your middle ear)
- Hyperventilation (rapid breathing)
- Low blood pressure (your blood pressure decreases when you stand up)
- Ataxia (muscle weakness)
- Syphilis
- Otosclerosis (a bone growth issue affecting your middle ear)
- Brain diseases
- Multiple sclerosis (MS)
- Acoustic neuroma
How does Rehab Station Physiotherapists treat Vertigo?
Vertigo treatment depends on the underlying cause, We may use a variety of treatments that includes:
- Repositioning maneuvers.
- Vestibular rehabilitation therapy (vertigo exercises).
- Balance Strategies and Trigger Factors Identification
Repositioning maneuvers
Benign paroxysmal positional vertigo (BPPV) occurs when tiny calcium carbonate crystals (canaliths) move out of the utricle in your inner ear (where they belong) into your semicircular canals. This can cause vertigo symptoms, especially when you change your head position
Canalith repositioning procedures, like the Epley maneuver, can help shift the crystals out of your semicircular canals back into your utricle. These maneuvers consist of a series of specific head movements. We perform a canalith repositioning procedure when we diagnose you as someone suffering from vertigo. We also teach you how to do it at home
Home Exercises for Vertigo Patients
(To complement physiotherapy treatment)
Vertigo can feel scary—but the right exercises can retrain your brain and inner ear to regain balance. These exercises work best when done consistently and correctly
1. Brandt–Daroff Exercises
Best for: BPPV and positional vertigo
How to do:
Sit upright on your bed
Quickly lie down on one side (head at 45° upward)
Stay for 20–30 seconds or until dizziness settles
Sit back up
Repeat on the other side
Reps: 5–10 times each side, 2–3 times/day
Helps your brain adapt to position changes and reduces dizziness over time
2. Gaze Stabilization (Vestibulo-Ocular Reflex Training)
Best for: blurred vision + dizziness while moving head
How to do:
Hold a target (thumb or letter on wall) at eye level
Keep eyes fixed on the target
Move your head side-to-side slowly
Progress to up-down movements
Duration: 30–60 seconds × 3–5 sets
Improves coordination between eyes and inner ear
Best for: unsteadiness and fall risk
Start simple:
Stand with feet together
Progress to tandem standing (heel-to-toe)
Then try single-leg standing
Progression:
Eyes closed
Uneven surface (pillow)
Hold: 20–30 seconds × 3–5 reps
Trains your brain to use vision + proprioception + vestibular input
4. Walking with Head Movements
Best for: dizziness while walking
How to do:
Walk in a straight line
Slowly turn head left-right while walking
Progress to up-down head movements
Duration: 5–10 minutes
Improves dynamic balance and real-life movement control
5. Sit-to-Stand with Head Turns
Functional exercise
How to do:
Sit on a chair
Turn head to one side
Stand up
Sit back down and repeat on other side
Reps: 10–15 × 2 sets
Helps reduce dizziness during daily activities
6. Habituation Exercises
Best for: motion sensitivity
How to do:
Repeatedly perform movements that trigger mild dizziness
Example: bending forward, looking up
Rehab Station looks after your dizziness spells and balance issues as we help you get trained over HUBER 360, a device straight from USA to address all your queries related to balance and dizziness. It’s force platform embedded sensors detecting change in balance for as low as 1 mm/cm2 area guides the therapist as well as the patient about when and where the pressure has to be taken in our control to avoid falls by strengthening the postural muscles with the combination of Shockwave Therapy ( A patented technology from across the world used to relive tension in neck and jaw muscles giving you the ultimate sense of freedom and relaxation)
For more details kindly visit Rehab Station, 259, Level 3, Shaniwar Peth, Pune – 411030 Contact : +91 8888833507