The Best Head & Neck Exercises for Cervical Vertigo

If you’ve ever felt dizzy, lightheaded, or off-balance - especially after moving your neck - there’s a chance you’re experiencing cervical vertigo.

Cervical vertigo, also known as cervicogenic dizziness, happens when misalignments or tension in the neck disrupt signals between your spine, brain, and inner ear. It can make simple tasks like driving, walking, or working out feel disorienting or unsafe.

The good news? With the right exercises, you can retrain your body to move better, reduce symptoms, and regain your confidence.

What Is Cervical Vertigo?

Cervical vertigo is a type of dizziness caused by problems in the neck - usually related to poor posture, past injuries, or chronic tension in the cervical spine. Unlike inner-ear vertigo (like BPPV), this form of dizziness often comes with:

• Neck stiffness or pain
• Headaches
• Balance issues when turning your head
• Brain fog or disorientation
• Tension in the shoulders or upper back

It’s common in people with forward head posture, whiplash history, or sedentary lifestyles - especially those spending hours a day looking at screens.

Why Neck Exercises Help

Your body relies on a three-way system to maintain balance: vision, inner ear (vestibular system), and proprioception (your body’s sense of where it is in space).

When the muscles, joints, and nerves in your neck aren’t functioning well, they send distorted signals to your brain - which can cause dizziness or unsteadiness. Targeted neck exercises help:

• Improve cervical mobility and alignment
• Strengthen deep stabilizer muscles
• Normalize proprioceptive input
• Reduce neck tension and headaches

Think of it as recalibrating your body’s internal GPS.

Best Exercises for Cervical Vertigo Relief

Start slow. Focus on control, breathing, and alignment. If you feel sharp pain or worsening dizziness, stop and consult a medical professional.

1. Chin Tucks

Chin tucks strengthen deep cervical flexors and help correct forward head posture.

• Sit or stand tall.
• Gently draw your chin straight back (like making a double chin).
• Hold for 3-5 seconds, then release.
• Repeat for 10 reps.

2. Neck Rotations

Controlled rotation helps improve range of motion and recalibrate proprioception.

• Sit upright. Slowly turn your head to one side.
• Stop before any dizziness or discomfort increases.
• Return to center, then turn to the opposite side.
• Repeat 10 times each direction.

3. Shoulder Blade Squeezes

Neck dysfunction is often tied to poor upper back posture. Scapular retraction reinforces proper alignment.

• Sit or stand with arms at your sides.
• Squeeze shoulder blades together and hold for 5 seconds.
• Release and repeat 10 times.

4. Balance Training with Head Movement

This helps your brain integrate movement and balance better.

• Stand on one foot (use a chair for support if needed).
• Slowly turn your head side to side or up and down.
• Perform for 30 seconds per side.

5. Iron Neck Training

The Iron Neck allows for 360-degree neck training with adjustable resistance. Its controlled, circular movements can restore alignment, build strength, and reduce cervical tension - making it ideal for long-term vertigo management.

Start with gentle isometric holds and progress to rotation and diagonal movement patterns.

Tips for Getting Started

• Start with short, low-intensity sessions (5-10 minutes)
• Train 2-3 times per week
• Focus on posture throughout the day
• Combine with diaphragmatic breathing for extra calming effect
• If symptoms persist or worsen, consult a physical therapist or physician

Why Iron Neck Can Help

Iron Neck is used by chiropractors, physical therapists, and strength coaches to support spinal health, recover from injury, and prevent dysfunction. For cervical vertigo, it’s especially helpful because it:

• Supports multi-directional movement
• Builds strength without overloading joints
• Reinforces posture and control
• Can be adjusted to any fitness or recovery level

Take Back Control of Your Balance

Cervical vertigo can be frustrating, but it’s not permanent. With the right approach, you can build a stronger, more stable neck, reduce dizziness, and get back to doing what you love - without fear or hesitation.