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In This Article:

• The Marching Exercise
• The Romberg Exercise
• The Gaze Stabilization Routine
• The Epley Maneuver
• The Brandt-Daroff Exercise
• The Sémont Maneuver
• Which Is the Best Exercise for Vertigo?
• Is There a Cure for Vertigo?
• How to Prevent Vertigo
• More of Your Vertigo Exercise Questions

Key Takeaways

• Simple home exercises can help reduce vertigo symptoms
• Some exercises for vertigo improve general stability, some retrain the brain’s response to movement and some physically reposition the inner ear crystals that can cause dizziness
• Consistent practice is key
• Start with foundational exercises and always have a wall or chair nearby for support
• Consult your doctor or physical therapist to ensure the exercises are suitable for you

Is your world spinning again? That can be deeply unsettling, but, fortunately, you can exercise for vertigo at home. Between the dizziness, loss of balance, blurred vision and nausea, finding your footing again is essential. Discover six ways to reconnect with your body, find your center and feel better, fast. 

1. The Marching Exercise

If you have vertigo, the Marching exercise serves as a safe starting point to help the body and brain reconnect. It is often recommended for individuals who are new to vertigo exercises or who feel apprehensive about more complex movements. The setup is simple — find an open space in a bedroom, living room, or kitchen with a wall nearby for stability and a single chair placed in front for additional support. 

• Stand with your feet slightly apart, facing away from a nearby wall, with the chair in front of you. If you start losing your balance during the exercise, use the wall behind you or the chair you’re facing for support.
• Position your arms at your side.
• With your arms at your side, alternate lifting your knees as high as possible, like you’re marching in place.
• Keep marching in place for 20 steps, then stop and stand still for 30 seconds. Repeat the exercise, increasing your steps to 30.

You can do the Marching exercise twice or thrice daily as a stand-alone routine or in preparation for another exercise for vertigo. Remember, if you start feeling dizzy, use the wall or chair to maintain your balance.

2. The Romberg Exercise

The Romberg exercise is a level-one beginner routine for vertigo patients. By teaching your body to manage the effects, symptoms often improve. 

• Like the Marching exercise, and for the same reason, stand facing the chair with the wall behind you. This time, put your feet together so your ankles touch.
• Position your arms at your sides or cross them over your chest, whichever you feel most comfortable with. 
• Close your eyes. If the dizziness is too much, open them, but maintain your position.
• Try closing your eyes for 30 seconds at some time during the exercise.

You can do the Romberg exercise up to three times daily. If you find the initial exercise too challenging, start by practicing near a corner, so you have support on two sides. As you gain confidence, you can progress to a single wall and eventually, an open space. Once you have mastered the routine, try raising your chin and lowering it with closed eyes during a session. 

3. The Epley Maneuver

The Epley maneuver is another common exercise for vertigo. It moves any misaligned inner ear crystals (canalith debris), which commonly cause vertigo problems, back into your inner ear. 

• Sit on your bed with your legs hanging over the side.
• While sitting, angle your head 45 degrees to the side with the vertigo.
• In that position, lie backward and settle on your back.
• Recline your head and shoulders at the same angle on a pillow.
• Stay in that position for 30 seconds.
• Without raising your chin, turn your head 45 degrees in the other direction.
• Keep that position on the pillow for a further 30 seconds.
• Turn your body 90 degrees toward the side where your head is angled, allowing your head to turn the extra 45 degrees so you’re facing into the pillow.
• Hold that position for at least 30 seconds, but longer if the vertigo is still easing.
• Sit up again, hopefully, with the vertigo symptoms eased.

If your vertigo persists, follow the Epley maneuver for 10 to 15 minutes, and the symptoms should ease. To be safe, resist driving for a further 15 minutes thereafter.

4. The Brandt-Daroff Exercise

The Brandt-Daroff exercise works similarly to the Epley Maneuver and is an effective exercise for dizziness. It is particularly beneficial for BPPV and labyrinthitis vertigo forms. You can do this exercise on a bed or couch and repeat it as often during the day as necessary. For example, if your vertigo is often triggered when you roll over in bed at night, you might find this exercise useful because it simulates that motion in a controlled way, helping to retrain your inner ear.

• Sit upright with your feet on the floor.
• Angle your head so your nose points upward at a 45-degree angle.
• Lie down on your side without changing your head’s angle.
• Maintain that lying position for 30 seconds.
• Sit up straight again without moving your head.
• After sitting for 30 seconds, repeat the process on your other side.

If you stick to the 30-second rule between changing positions, you should suffer no side effects. As your head is angled upward, be careful not to bump it on any nearby furniture.

5. The Sémont Maneuver

The Sémont maneuver also targets inner ear canalith debris. As a precaution, many people prefer to do this exercise routine with someone else present.

• Sit on a flat surface so your legs hang over the side. A table is often the best place to perform this routine.
• Turn your head 45 degrees away from the vertigo-affected side.
• Quickly lie down on the side with the vertigo. You may feel dizzy, so remain on your side until the sensation subsides.
• When it does, sit up again and immediately lie down on the side to which your head is facing. Again, stay lying down if you’re feeling dizzy.
• Repeat the process for up to 15 minutes. Be prepared to feel some dizziness throughout the routine.

With the Sémont maneuver, you’re addressing the root cause of your vertigo. If you battle vertigo when looking down from a height, you likely have an inner ear imbalance due to canalith debris. This exercise for dizziness could help. It is often a taxing and stressful exercise, so it’s a good idea to have somebody close to support you and help if the dizzy spells get too much. Avoid driving for at least 15 minutes after finishing the routine.

6. The Gaze Stabilization Routine

The gaze stabilization routine is a vital exercise for vertigo, formulated to retrain your brain to reduce dizziness during head movements. Mastering this can help reduce the spinning you might feel during everyday activities, like turning your head quickly to check for traffic or scanning a shelf at the grocery store. The routine includes a series of specific eye movements that improve your balance and stability.

• Sit in a comfortable position with your head completely still. 
• Focus on a point within your vision and move your eyes from left to right. Repeat the process for a minute.
• Focus on the same point, but move your eyes up and down, again keeping your head still.
• The last exercise is to move your eyes diagonally from the top left of your vision to the bottom right and then from the top right to the bottom left.

By habitually using the gaze stabilization routine, your brain will retrain itself to better cope with dizzy spells caused by moving your head quickly. The trick is to practice the exercises often to improve your general balance.

Which Is the Best Exercise for Vertigo?

The best exercise for vertigo depends on the type of vertigo you have and how experienced you are at dealing with it. Here’s a quick guide:

Exercise Name	Difficulty Level	Who Might Benefit Most
Marching Exercise	Beginner	Individuals new to vertigo exercises or looking for a simple warmup routine
Romberg Exercise	Beginner	Patients in the early stages of managing vertigo, needing to improve foundational balance and stability
Gaze Stabilization	Beginner	People whose primary symptom is dizziness triggered by head movements
Epley Maneuver	Moderate	People diagnosed with vertigo caused specifically by inner ear crystals, a common cause of BPPV
Brandt-Daroff Exercise	Moderate	Individuals experiencing BPPV or labyrinthitis.
Sémont Maneuver	Advanced	Those with stubborn vertigo from canalith debris, especially if triggered by looking down

Is There a Cure for Vertigo?

There is no cure for vertigo, but research is ongoing into its causes and potential treatments. For example, a study published in the Journal of Korean Medical Science in 2026 discovered that vitamin D deficiency, higher BMI and osteoporosis are all significant risk factors for BBPV — but that calcium or vitamin D supplements may make matters worse for some. This underlines how complex a condition vertigo can be. 

How to Prevent Vertigo

With research still ongoing, the jury is out about how to prevent vertigo. However, neurologists consistently advise simple lifestyle modifications, such as:

• Staying hydrated
• Limiting triggers — you can try keeping a food diary to spot yours
• Managing stress through meditation or breathing exercises
• Eating balanced meals to keep blood sugar steady
• Moving slowly, especially upon waking
• Sleeping with your head elevated to prevent inner-ear crystals from settling into your ear canals

Frequently Asked Questions About Vertigo Exercises

If you have questions about how to exercise for vertigo, these answers may help.

How can you overcome vertigo while driving?

Vertigo while driving can be very dangerous — pull over immediately it is safe to do so. Focus on a fixed, stationary point in the distance and take deep breaths. Open your windows or turn on your AC, as cold air can help calm your nervous system. Do not drive until you are able to do so safely.

How long does it take for vertigo to go away?

How long it takes vertigo to go away depends on the cause — vertigo is a symptom, not a condition in itself. BPPV episodes typically last a few seconds to a few minutes, and may resolve within a few weeks when treated with repositioning maneuvers. However, vertigo caused by Meniere’s Disease can last for up to 48 hours at a time. To understand your own condition, consult your doctor or ENT specialist. 

Can vertigo be caused by stress?

Stress doesn’t directly cause vertigo because it does not directly affect the mechanics of your inner ear. However, it does trigger your fight-or-flight response. A combination of hormones, blood flow fluctuations, muscle tensions and hyperventilation can trigger or exacerbate a vertigo attack or even mimic one in some instances. 

Home Vertigo Exercises Can Help

Exercise for vertigo at home helps many people handle this distressing symptom. However, it’s not a cure and it may not help everyone. Try out these exercises and see how they work for you. A peaceful relief from the spinning and nausea could be within your grasp. 

Originally published 02/03/2025. Updated 05/25/2026.