Vertigo Exercises: Gentle Moves That May Help Dizziness
Updated September 10, 2026 · 6 min read
For the most common type of vertigo — BPPV, caused by tiny crystals shifting in the inner ear — specific head-and-body movements can help reposition them and relieve the spinning. The best known are the Epley maneuver and the Brandt-Daroff exercises, which are slow, guided position changes. These are genuinely effective for BPPV, but vertigo has many possible causes (some serious), so the essential first step is to see a doctor to diagnose the cause — the right exercise depends on it, and doing the wrong maneuver can be unhelpful. Ideally, learn the maneuver from a doctor or physical therapist the first time, and do it with someone nearby since it can briefly worsen the spinning. This article explains the concept; it is not a substitute for medical assessment.
Vertigo — the sensation that you or the room is spinning — is common with age and often treatable. But the right approach depends entirely on the cause, so this is one to start with your doctor.
What causes most vertigo?
The most common cause is BPPV (benign paroxysmal positional vertigo): tiny calcium crystals in the inner ear come loose and send false signals when you move your head. It's usually brief, triggered by position changes, and responds well to repositioning exercises — but only a proper diagnosis confirms it's BPPV and not another cause.
The exercises that may help BPPV
Epley maneuver — a sequence of guided head/body positions to move the crystals back; often done by a clinician.
Brandt-Daroff exercises — repeated slow sit-to-lie position changes done at home.
Both are slow and deliberate — never fast.
Do them safely
Learn the maneuver from a doctor or physical therapist the first time, and do it with someone nearby — it can briefly intensify the dizziness. Move slowly, and stop if you feel very unwell.
See a doctor to diagnose the cause before trying vertigo exercises. Seek urgent care if vertigo comes with severe headache, double vision, slurred speech, weakness/numbness, trouble walking, or hearing loss — these can signal a serious problem, not BPPV.
ZI
Written by the The Zero-Impact Method team, specialists in low-impact training for ages 40 to 90. This is general guidance and does not replace medical advice.
Ready to put it into practice, without getting hurt?
The complete 8-week program: illustrated exercises you do at home, zero impact. Lifetime access.
For BPPV — the most common vertigo — repositioning maneuvers like Epley are very effective. But they only help that specific cause, which is why getting a diagnosis first is essential.
Should I see a doctor for vertigo?
Yes, at least to diagnose the cause. Vertigo has many possible causes, and the right treatment depends on which one it is. Seek urgent care for vertigo with neurological symptoms.
Health disclaimer. This article is for information only and is not a substitute for medical advice, diagnosis or treatment. Consult your physician before starting any physical activity, especially if you are over 65 or have a condition (heart disease, arthritis, osteoporosis…). Stop and seek care in case of pain, dizziness or abnormal shortness of breath.