Exercises to Improve Balance After a Concussion

If you’ve recently had a concussion, you may have noticed that your balance just isn’t what it used to be. Maybe you feel unsteady when turning your head, walking in busy environments, or even standing still with your eyes closed. These balance changes are incredibly common — and they’re one of the most frustrating symptoms people experience after a concussion.

The good news? With the right exercises and a guided concussion rehab program, your balance can absolutely improve.

At Sparq Physical Therapy, we specialize in helping people recover from concussions and vestibular issues. Below, we’ll walk through why balance is affected after a concussion, how physical therapy helps, and a few simple exercises that can start retraining your system.

Why Does a Concussion Affect Balance?

Your balance relies on input from three main systems working together:

• Your eyes (visual system)

• Your inner ear (vestibular system)

• Your muscles and joints (proprioceptive system)

A concussion — even a mild one — can disrupt how these systems communicate with each other. When your brain struggles to process or coordinate these signals, you may feel dizzy, off balance, or even motion-sensitive.

This is why working with a physical therapist who specializes in vestibular and concussion rehabilitation is so important. They can pinpoint which parts of your system aren’t syncing up and create a custom plan to help you get back on track.

Exercises to Improve Balance After a Concussion

While every concussion recovery plan looks a little different, here are a few types of balance exercises your physical therapist may include.

⚠️ Important: Always check with your healthcare provider or vestibular physical therapist before starting new exercises, especially after a head injury.

1. Static Balance (Grounding) Exercises

Start simple — your brain needs to rebuild trust in steady positions before tackling movement.

Example:

• Stand with feet hip-width apart, hands lightly touching a countertop for support.

• Focus on a fixed spot at eye level.

• Hold for 30 seconds.

• Progress by standing on one foot or closing your eyes once it feels easy.

These foundational exercises help your vestibular system recalibrate while your brain practices maintaining stillness and posture control.

2. Dynamic Balance Training

Once static balance improves, your PT may guide you into gentle head or body movements while standing or walking.

Example:

• Walk in a straight line, turning your head side-to-side.

• Try stepping over small objects or walking on varied surfaces.

• Add gentle multitasking, like turning your head to look at objects while walking.

This type of training challenges the brain to process motion and spatial orientation — key steps toward feeling steady in daily life again.

3. Visual-Vestibular Exercises

Many people recovering from a concussion feel dizzy or foggy when reading, scrolling on their phone, or moving their head quickly. These exercises help retrain your eyes and inner ear to work together again.

Example:

• Hold a small target (like a sticky note with a letter on it) at arm’s length.

• Keep your eyes on the target while slowly moving your head side-to-side.

• Start small — even 10 seconds may be enough at first.

• Gradually increase time and speed as tolerated.

These are often called gaze stabilization exercises — and they’re one of the most effective parts of a concussion rehab program when done under a therapist’s guidance.

Why Work With a Vestibular Physical Therapist?

Balance exercises might look simple, but concussion recovery is rarely one-size-fits-all. In fact, pushing too fast or skipping the right progression can sometimes make symptoms worse.

At SparqPT, our therapists are trained in vestibular rehabilitation and concussion management — helping you rebuild balance, reduce dizziness, and return to your normal activities safely. Your program is customized to your exact needs, so you can move confidently again.

If you’re ready to start feeling steady and clear-headed again, schedule an evaluation with our team today. 👉 Schedule your appointment with SparqPT

The Bottom Line

Balance problems after a concussion are common — but they’re also highly treatable. Through individualized concussion rehab and targeted exercises, your brain and body can relearn how to work together again.

Recovery takes time and guidance, but you don’t have to figure it out alone. At SparqPT, we’ll meet you where you are and guide you every step of the way.