Hearing Health

Exercises and Vertigo

Effective Movements to Manage Dizziness

25/03/2025

Vertigo is a sensation of spinning or dizziness that can significantly impact daily life. It often results from inner ear disorders such as Benign Paroxysmal Positional Vertigo (BPPV), vestibular neuritis, or Ménière's disease. Fortunately, specific vertigo exercises can help alleviate symptoms and improve balance.

Best Exercises for Vertigo Relief

Below are some exercises for the treatment of vertigo:

1) Brandt-Daroff Exercises

Brandt-Daroff exercises are among the most recommended exercises for managing benign paroxysmal positional vertigo (BPPV) and are particularly effective in reducing dizziness and improving overall balance. These exercises work by helping the brain and inner ear adapt to positional changes, which in turn reduces the frequency and severity of vertigo episodes.

How to Perform Brandt-Daroff Exercises:

To begin, sit upright on a bed or a flat surface, ensuring that you are in a comfortable and safe position to perform the exercises.
Then, move into a lying position on one side, ensuring that your nose is pointed at a 45-degree angle upwards. This position allows the crystals in the inner ear to shift, which helps alleviate the symptoms of BPPV.
Remain in this position for 30 seconds or until the dizziness subsides. If the sensation of vertigo persists, stay in the position for a little longer until you feel the dizziness start to subside.
After 30 seconds, return to a seated position, and then repeat the process on the opposite side, ensuring that you follow the same steps and hold the position until the dizziness eases.

It is important to perform this sequence five times on each side, twice daily, as part of a consistent routine. Regular practice of these exercises helps to retrain the brain and inner ear, leading to a reduction in the frequency of vertigo attacks and improved balance over time.

2) Cawthorne-Cooksey Exercises

Cawthorne-Cooksey exercises are specifically designed to improve coordination, reduce dizziness, and enhance balance, particularly in cases of peripheral vertigo. These exercises focus on re-training the brain and vestibular system to adapt to the disorienting effects of vertigo, thereby promoting better spatial awareness and reducing the frequency of dizziness episodes.

Examples of Cawthorne-Cooksey Exercises:

Eye Movements: Start by moving the eyes up and down, left and right, while keeping the head still. This helps strengthen the connection between the eyes and inner ear, which is crucial for balance.
Head Movements with Eye Focus: Move the head in different directions (up, down, left, and right) while keeping the eyes fixed on a specific object. This exercise helps train the brain to stabilize vision while the head is moving, improving overall balance.
Standing Balance Exercises with Closed Eyes: Stand with your feet together and eyes closed. This challenges your balance system and helps improve proprioception, which is the body’s ability to sense its position in space.
Walking Exercises with Head Movements: Walk in a straight line while turning your head from side to side or up and down. This simulates real-life movements and helps improve coordination and balance while in motion.
Shoulder and Neck Mobility Exercises: Gently move the shoulders and neck through their full range of motion. This can help relieve tension and improve flexibility, which can contribute to better overall movement and balance.
Throwing a Ball from One Hand to the Other: This exercise improves hand-eye coordination and is particularly beneficial for improving dexterity and fine motor control, which are essential for maintaining balance during daily activities.

By regularly practising these exercises, individuals can gradually build up their tolerance to movement and improve their coordination, leading to a reduction in dizziness and an overall improvement in balance.

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3) Epley Manoeuvre (For BPPV)

The Epley manoeuvre is a widely used technique for repositioning the displaced ear crystals responsible for benign paroxysmal positional vertigo (BPPV). It helps alleviate dizziness by guiding the crystals back into the correct position within the inner ear, reducing the sensations of vertigo.

Steps:

Sit on a bed with your legs extended and turn your head 45 degrees towards the affected side.
Lie back quickly so that your head hangs slightly off the edge of the bed, allowing the crystals to move.
Hold this position for 30 seconds, or until the dizziness subsides.
Turn your head 90 degrees to the opposite side and hold for another 30 seconds.
Slowly sit up and rest for a moment before repeating the process if necessary.
By following these steps, the Epley manoeuvre can help relieve vertigo caused by BPPV through repositioning the ear crystals.

4) Semont exercises

Semont exercises are another effective treatment for benign paroxysmal positional vertigo (BPPV), particularly when the Epley manoeuvre is not effective. These exercises involve quick and precise head movements designed to reposition the displaced ear crystals in the inner ear, helping to alleviate symptoms of dizziness and vertigo.

How to Perform Semont Exercises:

Sit on the Edge of the Bed: Begin by sitting on the edge of a bed or flat surface, with your legs extended in front of you. Turn your head 45 degrees towards the affected side.
Lie Quickly onto the Affected Side: From the seated position, lie quickly onto your side with the head still turned 45 degrees towards the affected side. Stay in this position for about 30 seconds, allowing the crystals to move.
Move Rapidly to the Opposite Side: After 30 seconds, swiftly move to the opposite side, maintaining your head turned 45 degrees. Stay in this position for another 30 seconds. The rapid change in position helps to guide the crystals back to their proper location in the inner ear.
Return to a Sitting Position: After completing the sequence, return slowly to a seated position and rest. This exercise can be repeated several times to improve the chances of the crystals realigning properly.

Exercises for Vertigo at Home

For those looking for vertigo exercises at home, these movements can be performed safely and effectively:

Somersault Exercise for Vertigo: Helps reposition ear crystals.
Breathing Exercises for Vertigo: Controlled breathing can reduce dizziness episodes.
Exercises for Cervical Vertigo Treatment at Home: Neck stretches and mobility exercises can improve symptoms related to cervical vertigo.
Walking Exercises: Walking in a straight line while focusing on a stable point can improve balance.
Tai Chi or Yoga: Gentle movements help with balance and coordination.

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Exercises for Peripheral and Central Vertigo

Exercises for peripheral and central vertigo differ due to the underlying causes. While both types of vertigo benefit from balance and coordination exercises, peripheral vertigo often improves with repositioning techniques, whereas central vertigo requires broader neurological rehabilitation.

1) Peripheral Vertigo Excerises

Exercises for peripheral vertigo focus on repositioning manoeuvres, such as the Epley manoeuvre and Brandt-Daroff exercises, which help realign the inner ear crystals responsible for BPPV. Cawthorne-Cooksey exercises also assist in improving balance and coordination for those experiencing peripheral vertigo.

2) Central Vertigo Excerises

For central vertigo, which stems from brain-related conditions, exercises focus on improving overall balance, visual tracking, and coordination. Vestibular rehabilitation therapy (VRT) is commonly recommended and includes gaze stability exercises, balance training, and habituation exercises tailored to the patient's needs.

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Can You Exercise When You Have Vertigo?

It is possible to exercise when you have vertigo, but caution is needed. Light activities such as walking, yoga, and breathing exercises can help alleviate symptoms. However, exercises that involve sudden head movements should be avoided during an active episode.

Vertigo Workout for Balance and Stability

A structured vertigo workout can be beneficial for individuals experiencing dizziness. This workout may include a combination of balance training, eye-tracking exercises, and controlled head movements to help retrain the brain’s response to motion. Simple activities such as walking with head turns, standing on one leg, or performing gentle yoga can enhance coordination and stability. It is important to start slowly and increase intensity based on individual comfort levels. Always consult a professional before beginning a vertigo workout to ensure exercises are appropriate for your condition.

Additional Tips for Managing Vertigo

Stay Hydrated for Fluid Balance

Maintaining proper hydration is essential for overall health, particularly for the inner ear. Dehydration can disrupt the fluid balance in the ear, potentially exacerbating dizziness or vertigo. Drinking enough water throughout the day helps maintain the fluids that support the function of the vestibular system, which is responsible for balance.

Avoid Sudden Head Movements

Sudden or rapid head movements can trigger dizziness and vertigo symptoms, especially in individuals with conditions like BPPV. To minimize dizziness, it’s important to move slowly and deliberately when turning your head or changing positions. Avoiding sudden movements helps prevent triggering balance disturbances and reduces the risk of falls.

Use Support for Stability

If you experience balance issues, using a cane or other mobility aids can provide additional stability and prevent falls. Having support while walking or moving around can help you feel more secure and prevent accidents, especially in unfamiliar or uneven environments.

Limit Caffeine and Alcohol Intake

Both caffeine and alcohol can negatively affect the function of the inner ear, potentially worsening symptoms of dizziness and vertigo. Caffeine can increase anxiety and dehydration, while alcohol can impair balance and coordination. Reducing or eliminating these substances can help maintain the proper functioning of the inner ear and overall balance.

Prioritise Adequate Sleep

Getting enough rest is crucial for managing dizziness and preventing symptoms from worsening. Sleep supports the brain's ability to process sensory information, including signals from the inner ear, and contributes to better coordination and balance. Aim for sufficient sleep each night to help prevent fatigue and alleviate symptoms of vertigo.

By following these tips, individuals can improve their balance, reduce the occurrence of dizziness, and support their inner ear health for better overall well-being.

When Vertigo Can't Be Managed with Exercises

When vertigo cannot be relieved or managed through exercises, it’s important to consult a doctor. While exercises can be effective for many cases, persistent or severe vertigo may indicate an underlying condition that requires medical attention. A doctor can assess the situation, determine the cause, and recommend appropriate treatments, which might include medication, further diagnostic tests, or specialised therapy. Ignoring prolonged vertigo symptoms or relying solely on exercises without medical advice could lead to complications or missed opportunities for more targeted treatment. Seeking a doctor’s guidance ensures a proper diagnosis and the best course of action for recovery.

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Conclusion on exercises for vertigo

Managing vertigo with the right exercise for vertigo relief can significantly improve quality of life. Whether performing benign positional vertigo exercises, cervical vertigo treatment at home, or guided vestibular rehabilitation, consistency is key. Always consult a healthcare professional before starting any exercise regimen to ensure it suits your specific condition.

FAQs on vertigo exercises

What is the best exercise to cure vertigo?

The best exercise to cure vertigo depends on the type of vertigo. For BPPV (benign paroxysmal positional vertigo), the Epley manoeuvre is often the most effective. For general balance improvement and vestibular rehabilitation, Cawthorne-Cooksey exercises can be highly beneficial. Always consult a healthcare professional for tailored advice.

What triggers a vertigo attack?

Vertigo attacks are commonly triggered by sudden head movements or positional changes.

How to reset inner ear crystals?

The Epley or Semont manoeuvre can help reset displaced inner ear crystals.

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