Simple Home Exercises for Managing Dizziness: A Canadian Perspective

Have you ever felt that unsettling spinning sensation or unsteadiness when standing up, turning your head, or even just walking across the room? If so, you’re not alone. Dizziness affects millions of Canadians each year, often disrupting daily life and leaving people frustrated, anxious, or unsure where to turn for help.

The good news? There’s hope. Vestibular Rehabilitation Therapy (VRT)—a specialized exercise program designed to improve balance and reduce dizziness—has helped countless individuals regain their confidence and lives. While working with a healthcare provider is essential for proper diagnosis and treatment, incorporating specific home exercises into your routine can make a significant difference in your recovery.

In this blog, I’ll guide you through simple, safe, and effective exercises you can do at home to manage dizziness. But before we dive in, here’s a quick reminder: Always consult your doctor or a licensed therapist before starting any new exercise program. These tips are meant to complement—not replace—professional care.

Let’s take the first step toward finding relief together, eh?

Prepare Your Body: Warm-Up Exercises

Before jumping into any exercise routine, warming up is crucial. It gets your blood flowing, loosens stiff muscles, and reduces the risk of injury. Here’s a simple warm-up routine I recommend:

• Light Cardio: Start walking in place or marching on the spot for 2–3 minutes. This will gently increase your heart rate and prepare your body for movement.
• Dynamic Stretching: Loosen up your arms, legs, and torso with arm circles, leg swings, and gentle torso rotations. Think of it as priming your body for what’s to come.

Focus on Your Eyes: Eye Movement Exercises

Your eyes and vestibular system work together to keep you balanced. When this connection is disrupted, it can lead to dizziness. Eye exercises are a cornerstone of VRT because they help improve the coordination between your eyes and head.

Tracking Exercises

1. Up and Down: Sit comfortably in a chair and extend your arm with your thumb pointing up. Slowly move your thumb up and down while following it with your eyes. Keep your head still throughout the movement.
2. Side to Side: Repeat the same process, but this time, move your thumb horizontally from side to side.
3. Diagonal Movements: Combine vertical and horizontal movements to create diagonal patterns. This challenges your eye muscles even further.
4. Convergence Exercise: Hold your thumb at arm’s length and slowly bring it toward your nose while keeping your eyes fixed on it. Stop when you feel mild tension or discomfort, then return to the starting position.

Head Movements with a Fixed Gaze

These exercises train your eyes to stay focused on a target while your head moves—a skill that’s often compromised in people with vestibular issues.

• Head Nodding: Focus on an object at eye level (like a picture frame or a sticker on the wall). Nod your head up and down while keeping your gaze locked on the object.
• Head Turning: Slowly turn your head from side to side, maintaining focus on the same object. As you improve, gradually increase the speed of your head movements.

Balance and Walking Exercises

Improving balance is key to regaining confidence in your daily activities. Here are a few exercises that target stability:

Standing Balance Exercises

1. Single Leg Stance: Stand on one leg, lifting the other slightly off the ground. Hold the position for as long as you can, then switch legs. Use a chair or wall for support if needed.
2. Tandem Stance: Place one foot directly in front of the other, heel to toe. Hold this position and focus on maintaining your balance. Again, use support if necessary.

Moving Balance Exercises

1. Heel-to-Toe Walking: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This mimics the classic “sobriety test” and is excellent for improving stability.
2. Clock Reach: Imagine a clock on the floor. Stand with your feet hip-width apart and reach one leg out to each hour on the clock, maintaining your balance as you do so.
3. Walking with Head Movements: Create a small obstacle course using pillows or cones. Walk through it while turning your head from side to side. Alternatively, walk in a straight line while performing a mental task, such as counting backward from 100 by threes.

Dealing with Dizziness Triggers: Habituation Exercises

Habituation exercises are designed to desensitize your brain to movements or environments that trigger dizziness. They’re particularly helpful for conditions like vestibular migraine or persistent postural-perceptual dizziness (PPPD).

• Identify Your Triggers: Pay attention to the movements or situations that bring on dizziness. For example, some people feel dizzy when looking at busy patterns or scrolling on their phones.
• Start Slow: Begin with gentle, low-intensity exercises that mimic your triggers. Gradually increase the intensity as your tolerance improves.
• Build Tolerance: Over time, extend the duration and frequency of these exercises. Consistency is key!

Relieving Neck Tension: Neck Exercises

Neck tension can contribute to dizziness, especially in cases of cervicogenic dizziness. Here are a few exercises to help relieve stiffness and improve mobility:

• Head Rolls: Gently roll your head in a circular motion, first clockwise, then counterclockwise. Keep the movements slow and controlled.
• Chin Tucks: Tuck your chin toward your chest, hold for a few seconds, and release. This helps strengthen the deep neck flexors.
• Shoulder Rolls: Roll your shoulders forward and backward to release tension.
• Neck Stretches: Tilt your head toward each shoulder and hold for a few seconds on each side. Avoid overstretching or forcing the movement.

Cool-Down: Relax Your Body

After completing your exercises, take a few moments to cool down. This helps prevent lingering dizziness and relaxes your muscles.

• Gentle Stretching: Focus on stretching the muscles you worked during the exercises, particularly your neck, shoulders, and legs.
• Deep Breathing: Take slow, deep breaths to calm your nervous system. Inhale for four counts, hold for four counts and exhale for four counts.

Tips for Success

• Stay Consistent: Aim to do your exercises daily or as your therapist recommends. Consistency is crucial for progress.
• Listen to Your Body: If you experience sharp pain or severe dizziness, stop immediately and consult your healthcare provider.
• Gradually Increase Difficulty: Start with shorter durations and less intensity, then build up as your symptoms improve.
• Make It Safe: Clear your exercise area of tripping hazards. Use a chair or wall for support whenever necessary.
• Celebrate Small Wins: Set achievable goals and track your progress. Every step forward is worth celebrating!

Seeking Professional Help

While home exercises are a valuable part of vestibular rehabilitation, they should always be done under professional guidance. Don’t hesitate to consult a healthcare provider if you’re struggling with dizziness or balance issues. They can provide an accurate diagnosis and tailor a treatment plan to meet your specific needs.