Home-based VRT exercises

October 23, 2024


 The Vertigo And Dizziness Program™ By Christian Goodman Vertigo and Dizziness Program is a designed to help stop vertigo and dizziness once and for all. Medical practitioner don’t know the exact cure for this condition but this program will show you exactly what you need to make this painful condition a thing of the past. This program has recommended a set of simple head exercises that help cure this condition.


Home-based VRT exercises

Home-based Vestibular Rehabilitation Therapy (VRT) exercises can be an effective way to manage vestibular disorders like BPPV, Meniere’s disease, and other balance issues. Here are some common exercises that can be done at home:

1. Gaze Stabilization Exercises

Objective: Improve eye coordination with head movements.

  • Exercise: Focus on a stationary target (like a pen or a picture on the wall).
    • Hold the target at eye level about an arm’s length away.
    • Move your head side to side or up and down while keeping your eyes focused on the target.
    • Start with 1-2 sets of 10-15 repetitions, gradually increasing as tolerated.

2. Balance Exercises

Objective: Enhance balance and stability.

  • Single-Leg Stand:
    • Stand on one leg for 10-30 seconds, then switch legs.
    • To increase difficulty, close your eyes or stand on a soft surface.
  • Tandem Stance:
    • Stand with one foot directly in front of the other (heel to toe) for 20-30 seconds.
    • Switch the leading foot and repeat.

3. Habituation Exercises

Objective: Desensitize the vestibular system to movements that provoke dizziness.

  • Head Turns:
    • Sit or stand comfortably.
    • Turn your head quickly from side to side (about 30 degrees) and then back to center.
    • Repeat 10 times.
  • Body Position Changes:
    • Slowly move from sitting to standing, or from lying down to sitting.
    • Try to incorporate head movements while changing positions.

4. Strengthening Exercises

Objective: Strengthen core and leg muscles for better stability.

  • Chair Sit-to-Stand:
    • Sit in a sturdy chair with your feet flat on the floor.
    • Stand up fully, then sit back down.
    • Repeat for 10-15 repetitions.
  • Heel Raises:
    • Stand with your feet shoulder-width apart.
    • Slowly rise onto your toes and hold for a few seconds before lowering.
    • Repeat 10-15 times.

5. Walking Exercises

Objective: Improve overall mobility and balance.

  • Straight-Line Walk:
    • Walk in a straight line, focusing on maintaining a steady path.
    • You can try walking heel to toe or along a line marked on the floor.
  • Figure Eight Walk:
    • Set up two objects a few feet apart and walk in a figure-eight pattern around them.

Safety Tips

  • Start Slowly: Begin with fewer repetitions and gradually increase as you feel more comfortable.
  • Use Support: If needed, use a chair or wall for support during exercises.
  • Avoid Triggers: Pay attention to movements that provoke symptoms and adjust exercises accordingly.
  • Consult a Professional: Before starting any new exercise regimen, it’s advisable to consult a healthcare provider or vestibular therapist to ensure the exercises are appropriate for your specific condition.

Incorporating these home-based VRT exercises into your daily routine can help improve balance, reduce dizziness, and enhance overall function.


 The Vertigo And Dizziness Program™ By Christian Goodman Vertigo and Dizziness Program is a designed to help stop vertigo and dizziness once and for all. Medical practitioner don’t know the exact cure for this condition but this program will show you exactly what you need to make this painful condition a thing of the past. This program has recommended a set of simple head exercises that help cure this condition.