Vestibular Rehabilitation: Easy Steps to Better Balance

If you’ve ever felt the world spin after standing up too fast, you know how annoying dizziness can be. Vestibular rehabilitation (often called vestibular rehab) is a set of exercises that train your inner ear and brain to work together better. You don’t need fancy equipment or a long clinic visit—many moves can be done at home with a little guidance.

What is Vestibular Rehabilitation?

Think of your inner ear as a tiny gyroscope. When it gets out of sync, you get vertigo, unsteady walking, or nausea. Vestibular rehab teaches that gyroscope to send clearer signals. A therapist usually designs a short program based on your symptoms, but the core idea is the same: repeat specific head and eye motions until the brain adapts.

People who benefit most are those with benign paroxysmal positional vertigo (BPPV), vestibular neuritis, or balance loss after a concussion. Even older adults who feel wobbly on a daily basis can see improvement. The key is consistency—doing the moves every day, not just once a week.

Top Exercises to Try at Home

1. Brandt‑Daroff Steps: Sit on the edge of a bed, turn your head 45° to the right, then lie down on your left side. Stay for 30 seconds, sit up, and repeat on the opposite side. Do three sets. This helps the brain get used to changing positions without triggering vertigo.

2. Gaze Stabilization (X‑1): Hold a small object like a pen at arm’s length. Focus on it while slowly moving your head side‑to‑side, keeping the pen clear. Start with 10 movements each way, then add more as you feel steadier.

3. Walking with Head Turns: Walk a short hallway, turning your head left then right every few steps. Keep your eyes on a fixed point ahead. This trains your balance while you’re moving, which is what daily life demands.

4. Single‑Leg Stance: Stand near a chair for safety, lift one foot off the ground, and hold for 15–30 seconds. Switch legs. As you improve, close your eyes or stand on a soft mat to make it tougher.

Do these exercises once or twice daily. If any move makes you feel sick, stop, rest, and try again later. Over time, you’ll notice the room stops wobbling as quickly.

While home practice is great, a quick check‑in with a vestibular therapist can fine‑tune the program. They can spot mistakes you might miss and add advanced moves if you’re ready. Most insurers cover a few visits, so it’s worth checking.

Remember, vestibular rehab isn’t a magic cure, but it’s one of the most effective ways to regain confidence in your balance. Pair the exercises with good hydration, enough sleep, and safe footwear, and you’ll give your system all the support it needs. If dizziness persists or worsens, see a doctor—sometimes an infection or medication side effect needs treatment.

Ready to feel steadier? Start with the Brandt‑Daroff steps tonight, add the gaze‑stabilization tomorrow, and keep building. A few minutes each day can make a big difference, and soon you’ll notice you’re moving through the world without that annoying spin.