5 Simple Exercises for Vertigo

Try to do this exercise five times on each side:

• Sit on the middle of your bed and put your feet on the floor
• Turn your head 45 degrees to the right
• While keeping your head as still as possible, slowly lie down onto your left side
• Pause for 30 seconds
• Go back to the starting position
• Pause for 30 seconds
• Move your head 45 degrees to the left
• Return to the starting position
• Pause for 30 seconds

Once you have discussed your vertigo symptoms with your doctor and they have confirmed which of your ears is affected, you can try the following exercises. If you are told that you have BPPV (benign paroxysmal positional vertigo – a sudden spinning sensation or the inside of your head is spinning) in your left ear, then you might find the follow exercises helpful:

• Sit in an upright position on the corner of a bed and move your head 45 degrees to the right
• Drop quickly onto your left side so your head is now resting on the bed. Stay in that position for 30 seconds
• In one sudden movement, move your body to the right side, keeping your head at the same angle
• How this position for another 30 seconds then gradually return to the position you started in
• If you are told that you have BPPV in your right ear, then move your head to the left and drop on your right side first

If you have BPPV in your left ear, follow the steps below. If it’s your right ear that’s affected, then do the exercises in the opposite way.

• Sit upright on bed and put your legs straight ahead of you. Have a pillow behind you
• Move your head 45 degrees to the left
• Quickly lie back until your shoulders can rest on the pillow. Stay like this for 30 seconds
• Move your head 90 degrees to the right. Keep this position for 30 seconds.
• Move your head and body another 90 degrees to the right. Stay like this for 30 seconds
• Sit upright on the right edge of the bed

Often called ‘the half-somersault’, you should find this one of the easiest exercises for helping vertigo. If you have BPPV in your left ear, then follow the steps below. If it is your right ear that’s affected, follow the steps on your right side.

• Kneel and put both your hands on the floor.
• Slightly tilt your head up and back. If you feel dizzy, wait a few seconds for it to pass.
• Put your forehead on the floor and tuck your chin towards your knees.
• Move your head 45 degrees so you face your left elbow. Stay in this position for 30 seconds.
• With your head still in a 45-degree position, lift your head until it becomes level with your back and shoulders. Hold this position for 30 seconds.
• Lift your head to the fully upright position.

As you may have balance issues, you could fall any time during this exercise. So make sure you have someone with you while you do this exercise.

• At a walking pace, take five steps, turn around and walk back. Wait a few seconds or if you feel dizzy, wait for that to pass. Do this exercise again five times.
• Walk forward again five steps and then quickly stop. Stand still for ten seconds or again until any dizzy feeling stops. Keep doing this exercise until you’ve walked 50 feet. Aim to do this exercise twice a day.
• Walk forward 50 feet while moving your head up and down. Then walk 50 feet while moving your head from side to side towards your shoulders. Do this twice a day.