Exercises for Vertigo — Simple Moves That Stop the Spinning

Vertigo can make the world feel unstable — but the right exercises can calm the spinning and restore your confidence. These proven techniques, combined with Stephen Jepson's balance training approach, help you regain control of your equilibrium and reduce the fear that comes with dizziness.

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A note before you begin: Vertigo can have many causes, from benign positional vertigo (BPPV) to inner ear infections to more serious conditions. Please see your doctor for a proper diagnosis before trying these exercises. If your vertigo is accompanied by headache, vision changes, hearing loss, or weakness, seek medical attention promptly.

Understanding Vertigo

The most common type of vertigo in older adults is BPPV — benign paroxysmal positional vertigo. It happens when tiny calcium crystals in your inner ear shift into the wrong canal, sending false signals to your brain about your position. The result is that spinning sensation when you turn your head, lie down, or look up.

The good news: BPPV responds remarkably well to specific head positioning exercises. These exercises physically move the displaced crystals back where they belong. Other types of vertigo benefit from gaze stabilization and balance retraining exercises that teach your brain to compensate.

Proven Exercises for Vertigo Relief

Bed — Beginner

Brandt-Daroff Exercises

Sit on the edge of your bed. Quickly lie down on one side with your nose pointed up at a 45-degree angle. Stay in this position for 30 seconds or until the dizziness stops completely, whichever is longer. Return to sitting and wait 30 seconds. Then repeat on the other side.

Do 5 repetitions on each side, twice daily. Brandt-Daroff exercises are the most commonly prescribed home exercise for BPPV. They help reposition the inner ear crystals and also help your brain habituate to the movements that trigger dizziness.

Note: You may feel dizzy during these exercises — that is expected and actually means they are working. The dizziness should decrease with each session.

Bed — Intermediate

Simplified Epley Maneuver

Sit on your bed with your legs extended in front of you. Turn your head 45 degrees toward the affected side. Quickly lie back with a pillow under your shoulders so your head reclines slightly. Wait 30 seconds. Turn your head 90 degrees to the opposite side (without lifting it). Wait 30 seconds. Roll your whole body onto the side your head is now facing. Wait 30 seconds. Slowly sit up.

Perform once, then wait 15 minutes before repeating if needed. The Epley maneuver is the gold standard for treating BPPV — it physically guides the displaced crystals out of the canal. Your doctor or physical therapist can show you the exact positioning for your specific ear.

Seated or Standing — Beginner

Gaze Stabilization

Hold a business card or your thumb at arm's length, at eye level. Focus your eyes on it. While keeping the target in sharp focus, slowly turn your head side to side. Start with 30 seconds and build to 2 minutes. Then try moving the target while keeping your head still. Finally, combine both — head and target moving in opposite directions.

Practice 3 times daily. Gaze stabilization trains your vestibulo-ocular reflex — the system that keeps your vision steady while your head moves. This exercise is helpful for all types of vertigo, not just BPPV.

Standing — Intermediate

Balance Training Post-Vertigo

Stand near a counter or wall with your feet hip-width apart. Practice shifting your weight slowly from side to side, then forward and back. As you gain confidence, narrow your base — stand with feet together, then in a heel-toe stance. Progress to briefly closing your eyes (with support nearby). Always keep a stable surface within arm's reach.

Practice 5 minutes daily. After a vertigo episode, your brain needs to recalibrate its sense of balance. This progressive balance training — the same principle Stephen Jepson uses in his daily routine — rebuilds your confidence and reduces fall risk.

When to See a Doctor

While many cases of vertigo can be managed with home exercises, see a doctor promptly if:

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Frequently Asked Questions

What exercises help stop vertigo?
The most effective exercises for vertigo depend on the cause. For BPPV (the most common type), the Epley maneuver and Brandt-Daroff exercises are highly effective — they reposition tiny crystals in the inner ear that cause spinning sensations. Gaze stabilization exercises help with other types of vertigo by training the brain to compensate. Always see a doctor to determine the cause of your vertigo before starting exercises.
How long does it take for vertigo exercises to work?
For BPPV, the Epley maneuver often provides relief within 1-3 sessions. Brandt-Daroff exercises typically show improvement within 1-2 weeks of consistent practice. Gaze stabilization and balance training are longer-term exercises that improve gradually over weeks. If exercises are not helping after two weeks, consult your doctor — there may be a different cause for your vertigo.
When should I see a doctor for vertigo?
See a doctor promptly if your vertigo is sudden and severe, accompanied by headache or vision changes, associated with hearing loss or ringing in the ears, triggered by a head injury, or not improving with home exercises after two weeks. Vertigo can occasionally signal a more serious condition, so it is always better to have it evaluated.
Can balance exercises prevent vertigo episodes?
Regular balance training does not prevent BPPV episodes, but it significantly reduces fall risk during episodes and helps your brain recover faster between episodes. People who practice balance exercises regularly report that vertigo episodes feel less severe and resolve more quickly. Stephen Jepson's daily balance practice is exactly this kind of preventive training.