Feeling like the room is spinning, even while sitting still, is an unsettling experience. Vertigo affects balance, focus, and quality of life. The good news? Targeted exercises can help reduce or even eliminate symptoms, particularly when caused by conditions like BPPV (Benign Paroxysmal Positional Vertigo).
This article explores clinically supported exercises for vertigo relief and explains how they work. These techniques are often used in physiotherapy settings, including at Hills Street Sports Medicine, to restore balance and confidence.
If you’re searching for safe, proven methods to ease dizziness, these techniques may be what you’re looking for.
What causes vertigo, and why do exercises help?
Vertigo often stems from inner ear issues. In cases of BPPV, tiny calcium particles known as otoconia shift out of place within the inner ear canals. This disrupts your vestibular system’s ability to accurately sense motion and position.
Exercises work by:
- Repositioning otoconia
- Training the brain to adapt to conflicting signals from the inner ear
- Improving stability and visual focus
- Desensitising motion-related dizziness triggers
Not every case of vertigo responds to the same treatment. An individualised program, like the ones created at Hills Street Sports Medicine, can make a significant difference in recovery time and long-term symptom control.
1. Epley Manoeuvre
The Epley Manoeuvre is one of the most effective exercises for people with BPPV. It’s designed to guide the dislodged crystals back into the correct area of the inner ear.
How to perform:
- Sit on the edge of your bed with your legs extended.
- Turn your head 45° towards the affected ear.
- Lie back quickly so your head hangs slightly off the bed, still turned.
- Hold this position for 30 to 60 seconds.
- Rotate your head 90° to the opposite side and hold.
- Turn your body to the same side while keeping your head in place.
- Return slowly to a sitting position.
This sequence should only be attempted after a diagnosis from a health professional. At Hills Street Sports Medicine, practitioners often guide patients through these movements to ensure they’re performed safely.
2. Brandt-Daroff Exercises
Ideal for home use, Brandt-Daroff exercises gradually help your brain adapt to motion changes and reduce sensitivity to movement.
How to perform:
- Start seated on the edge of your bed.
- Lie down on one side with your head angled upwards at a 45° angle.
- Stay in that position for 30 seconds or until any dizziness passes.
- Return to sitting and repeat on the opposite side.
Recommendation:
Repeat 5 times per side, twice daily. Results vary, but many patients see improvement within a few weeks.
While these exercises can be done at home, professional advice from a clinic like Hills Street Sports Medicine ensures you’re following the correct form and protocol for your specific condition.
3. Gaze Stabilisation Techniques
If you feel your vision becomes unstable during head movement, gaze stabilisation exercises may help. These are particularly useful for patients with vestibular neuritis or labyrinthitis.
Basic method:
- Sit or stand comfortably with a target (like a letter on a sticky note) at eye level.
- Focus your eyes on the target.
- Turn your head from side to side while keeping your eyes fixed.
- Continue for up to 2 minutes or until you feel discomfort.
As your tolerance improves, incorporate vertical head movements and increase speed.
Physiotherapists at Hills Street often include these in customised vestibular rehabilitation plans. Tailoring the difficulty level to your current balance capacity is key.
4. Balance and Proprioception Training
For long-term recovery and fall prevention, basic balance work helps the body learn how to compensate for altered inner ear signals.
Examples include:
- Single-leg stands: Hold for 30 seconds per leg. Use a wall for support as needed.
- Tandem walking: Walk in a straight line with your heel touching your toe on each step.
- Uneven surfaces: Stand on foam pads or cushions to challenge your balance systems.
- Closed-eye balance: Perform any of the above with your eyes closed for added challenge.
Balance training doesn’t just assist with vertigo; it strengthens core stability and overall mobility. A trained physiotherapist can assess which exercises suit your abilities.
5. Tai Chi and Movement Therapies
Tai Chi, yoga, and similar low-impact movement practices are excellent complementary therapies for chronic vertigo. They improve coordination, mental focus, and control of body movement in space.
Why Tai Chi helps:
- It improves sensory integration between the visual, vestibular, and muscular systems.
- It reduces anxiety, which can worsen perceived dizziness.
- Movements are slow and deliberate, ideal for people prone to sudden dizziness episodes.
As part of a broader recovery plan, including referrals from the team at Hills Street Sports Medicine, these practices support whole-body rehabilitation.
Vertigo Recovery Timeline: What to Expect
Recovery varies depending on the underlying cause, severity, and individual health status. Here’s a general guideline:
| Week | Expected Progress |
| 1–2 | Dizziness may briefly worsen before improving with repeated exercises |
| 3–4 | Noticeable symptom reduction; balance and focus improve |
| 4+ | Most patients can resume normal activities without triggers |
| Ongoing | Maintenance exercises may be needed for chronic conditions |
If symptoms persist beyond four weeks or worsen, seek further evaluation. The vertigo and headache services at Hills Street are equipped to reassess and modify your program based on ongoing feedback.
When to Seek Professional Help
While exercises are generally safe, improper technique can worsen symptoms. You should book an assessment if:
- Your dizziness is not improving
- You’re unsure which ear is affected
- You experience hearing loss, double vision, or facial numbness
- You’ve had recent head trauma
Professional vestibular physiotherapy is tailored to your symptoms and ensures you’re progressing safely. The team at Hills Street includes specialists in vestibular rehab with decades of combined experience.
Additional Resources
For broader information on causes and symptoms of vertigo, HealthDirect Australia provides useful clinical insights. However, when it comes to managing symptoms through exercise, a local and personalised approach is almost always more effective.
Feeling Off-Balance? Take Action Today
Vertigo doesn’t have to rule your life. With structured, evidence-based exercises, many people regain balance, mobility, and confidence in their daily activities. While some techniques can be tried at home, the safest and most effective results come from working with a professional.
At Hills Street Sports Medicine, our experienced team offers targeted physiotherapy for vertigo and related conditions. From first assessment to full recovery, you’ll have support every step of the way. Contact us today to book your vestibular consultation and start your recovery.
