Concussion Exercises: 7 Safe Exercises for Recovery
A concussion is a type of mild traumatic brain injury that can occur after a bump, blow, or jolt to the head or body that causes the brain to move rapidly inside the skull. Although many people recover within a few weeks, symptoms can affect balance, vision, concentration, energy levels, movement, sleep, and exercise tolerance.
Concussion exercises should be individualized. The right exercises depend on your symptoms, stage of recovery, medical history, activity level, and clinical assessment. Exercises that are appropriate for one person may not be suitable for another. A physiotherapist or other qualified healthcare professional can help determine which exercises are appropriate and how to progress them safely.
This guide explains seven types of concussion exercises that may be used during rehabilitation, including aerobic, balance, vestibular, visual, neck, habituation, and activity-specific exercises.
What is a Concussion?
A concussion is a mild traumatic brain injury caused by a bump, blow, or jolt to the head or by a forceful impact to the body that causes the head and brain to move quickly back and forth. This movement can temporarily affect how the brain functions. A person does not need to lose consciousness to have a concussion.
Concussions can happen during sports, falls, motor vehicle collisions, cycling, recreational activities, or other accidents. Symptoms can appear immediately or may develop or become noticeable hours or days after the injury.
Common Symptoms of a Concussion
Concussion symptoms vary from person to person and may affect physical, cognitive, emotional, and sleep-related functions.
Common symptoms include:
Headache or pressure in the head
Dizziness or balance problems
Fatigue or low energy
Blurred or double vision
Sensitivity to light or noise
Difficulty concentrating
Memory problems
Feeling slowed down or mentally foggy
Irritability or mood changes
Anxiety or nervousness
Changes in sleep
Neck pain or stiffness
Some symptoms may improve quickly, while others can persist for weeks or longer.
How Physiotherapy Can Help You Recover From a Concussion
Physiotherapy can support concussion recovery when symptoms affect balance, movement, vision, neck function, or physical activity. A physiotherapist can assess your symptoms and create a personalized concussion rehabilitation program based on your recovery needs and goals.
Depending on your symptoms, concussion physiotherapy may include:
Graded aerobic exercises to gradually improve exercise tolerance
Vestibular and balance exercises to address dizziness and balance problems
Gaze stabilization and visual exercises for certain eye and head movement difficulties
Neck mobility and strengthening for neck pain or stiffness
Habituation exercises to improve tolerance to specific movements
Activity-specific exercises to support a gradual return to work, sports, or daily activities
Your rehabilitation program may consider your injury history, symptoms, activity level, work or school requirements, and sports goals. Exercises are progressed gradually based on how your body responds to treatment.
The goal is to improve function, manage symptoms, and help you safely return to your normal activities.
7 Concussion Exercises That May Help
There is no single exercise routine that works for everyone after a concussion. The following seven exercise categories are commonly considered during rehabilitation when clinically appropriate.
1. Light Aerobic Exercise
Gradual aerobic activity can be part of concussion recovery for people who can tolerate it. Examples may include walking or using a stationary bike at a comfortable intensity.
How it may be performed:
Begin with a low-intensity activity such as an easy walk.
Keep the duration and intensity manageable.
Monitor how you feel during and after the activity.
If symptoms significantly worsen, reduce the intensity or duration.
Gradually increase activity as tolerated and as advised by your healthcare provider.
After an initial period of rest, current guidance supports gradually returning to light physical activity rather than remaining completely inactive for an extended period.
The appropriate intensity and progression should be individualized.
2. Balance Exercises
Balance problems are common after concussion and may be related to vestibular or other impairments.
Depending on your assessment, a physiotherapist may prescribe exercises such as:
Tandem standing
Tandem walking
Weight-shifting exercises
Single-leg balance
Balance activities with controlled head movements
Basic progression may include:
Start with a stable surface and a safe environment.
Stand with your feet together or in a comfortable stance.
Progress to a narrower stance when appropriate.
Add controlled movement or head turns if recommended.
Progress to more challenging balance tasks as your control improves.
Balance exercises should be performed in a safe environment, particularly if you experience dizziness or unsteadiness.
3. Gaze Stabilization Exercises
Gaze stabilization exercises are a type of vestibular exercise that may be used when concussion-related symptoms involve difficulty coordinating head and eye movements.
A common clinical approach involves keeping your eyes focused on a stationary target while making controlled head movements.
General approach:
Sit or stand in a stable position.
Focus on a fixed target at a comfortable distance.
Slowly move your head from side to side while keeping your eyes on the target.
Repeat with up-and-down head movements if appropriate.
Increase speed or duration gradually under professional guidance.
The exact movement, duration, speed, and progression should be determined based on your symptoms and assessment. Vestibular rehabilitation may include exercises designed to improve gaze stability, balance, and tolerance to movement.
4. Visual and Oculomotor Exercises
Some people experience visual symptoms after concussion, including blurred vision, difficulty focusing, eye fatigue, light sensitivity, or difficulty with reading.
Depending on the assessment, rehabilitation may involve exercises targeting specific visual or eye-movement difficulties.
Examples can include:
Controlled eye tracking
Saccadic eye movements
Near-to-far focusing activities
Convergence-related exercises
Important: Visual symptoms should be assessed before starting specific eye exercises. Persistent or complex visual symptoms may require assessment by an appropriately trained vision professional.
5. Neck Mobility and Strengthening
Neck pain and stiffness can occur after a head or body injury and may contribute to some symptoms.
A physiotherapist may prescribe gentle exercises such as:
Comfortable neck rotations
Side-to-side neck movements
Chin tucks
Postural exercises
Deep neck muscle strengthening
A typical progression may involve:
Begin with gentle, comfortable neck movements.
Avoid forcing the neck into painful ranges.
Add controlled postural exercises.
Progress to strengthening exercises when appropriate.
Increase resistance or repetitions gradually.
Neck exercises should be selected according to the individual's symptoms and examination findings.
6. Habituation Exercises
Habituation exercises may be used when specific movements or visual environments trigger dizziness or other vestibular symptoms.
The basic principle is controlled, repeated exposure to a movement or stimulus that produces mild symptoms, allowing the nervous system to gradually adapt.
A rehabilitation program may involve:
Identifying movements that trigger symptoms.
Choosing an appropriate level of exposure.
Performing the movement in a controlled environment.
Allowing symptoms to settle.
Gradually increasing exposure as tolerance improves.
Ontario's Living Concussion Guidelines describe habituation as repeated exposure to symptom-provoking vestibular stimuli with the goal of gradual desensitization.
These exercises should be selected and progressed carefully rather than performed aggressively.
7. Sport- or Activity-Specific Exercises
For athletes and physically active individuals, concussion rehabilitation may eventually include exercises that prepare them to return to their usual activities.
Depending on the sport or activity, progression may include:
Light aerobic activity
More demanding individual exercise
Sport-specific movement
Non-contact training or drills
Higher-intensity activity
Return to full participation after appropriate medical clearance
The progression should be based on symptoms, recovery, and the requirements of the individual's sport or activity. Athletes should not return to contact sports simply because they feel better; they should follow an appropriate return-to-play process with healthcare guidance.
When Should You See a Physiotherapist for a Concussion?
A physiotherapy assessment may be helpful when concussion symptoms continue to affect your daily activities, exercise, work, or sports. Consider speaking with a physiotherapist if you experience:
Persistent dizziness or balance problems
Neck pain or stiffness
Sensitivity to movement
Difficulty tolerating exercise
Vision or head-and-eye movement problems
Difficulty returning to sports or physical activities
If vestibular, balance, or vision-related symptoms remain functionally limiting, further assessment and targeted rehabilitation may be recommended. Persistent symptoms should be discussed with a qualified healthcare professional to determine the appropriate treatment and recovery plan.
Why Choose Physio Movement?
At Physio Movement, our registered physiotherapists provide personalized concussion rehabilitation based on your symptoms, recovery stage, and goals. We focus on safe, gradual progression to help you manage symptoms and regain confidence in daily activities.
Treatment may include:
Graded aerobic exercise
Vestibular and balance exercises
Gaze stabilization
Neck exercises
Habituation exercises
Activity-specific rehabilitation
Your program is adjusted based on your progress to help you safely return to work, school, daily activities, exercise, or sports.
Conclusion
Concussion recovery varies from person to person, and the right exercises depend on your symptoms, recovery stage, and individual needs. Concussion rehabilitation may include aerobic, balance, vestibular, visual, neck, habituation, and activity-specific exercises.
These exercises should be personalized and gradually progressed rather than used as a one-size-fits-all program. If concussion symptoms continue to affect your daily activities, work, exercise, or sports, Physio Movement can assess your condition and create an individualized rehabilitation plan.
Looking for concussion treatment in Brampton? Contact Physio Movement to book a physiotherapy assessment and take the next step toward recovery.
Author Bio
Ramachandiran (Rama) Krishnamoorthy is a Registered Physiotherapist with over 17 years of experience in musculoskeletal care, sports injuries, neurological conditions, and post-surgical rehabilitation. He specializes in developing personalized treatment plans to support recovery, improve mobility, and restore function. Rama’s approach may include manual therapy, targeted exercises, movement training, and patient education. He works with clients to manage symptoms, improve physical function, and achieve their rehabilitation goals.
Frequently Asked Questions
What are three delayed symptoms of a concussion?
Delayed concussion symptoms may include headaches, dizziness, difficulty concentrating, fatigue, sleep changes, mood changes, or vision problems. Symptoms can develop or become noticeable hours or days after injury.
Why no TV after concussion?
There is no universal requirement to avoid television after a concussion. However, screens may worsen headaches, eye strain, or light sensitivity, so reduce screen time if symptoms increase.
What not to do after a head concussion?
Avoid activities that significantly worsen symptoms or increase the risk of another head injury. Do not return to contact sports until medically cleared, and seek care for worsening symptoms.
What is the 20-20-20 rule for concussions?
The 20-20-20 rule recommends looking at something about 20 feet away for 20 seconds every 20 minutes. It is an eye-strain strategy, not a specific concussion treatment.
What helps heal a concussion fast?
There is no guaranteed quick treatment for concussion recovery. Medical assessment, adequate sleep, gradual activity, symptom management, and appropriate rehabilitation can support recovery based on individual needs.
Can I recover 100% from a concussion?
Yes, many people recover fully from a concussion and return to normal activities. Recovery time varies, however, and persistent or worsening symptoms should be assessed by a healthcare professional.
Does your brain fully heal after a concussion?
Many people recover fully after a concussion, although recovery time varies. Ongoing symptoms should be monitored, and healthcare professionals can recommend appropriate activity and rehabilitation when needed.
What are good activities to do with a concussion?
Depending on symptoms, suitable activities may include short walks, light daily activities, quiet social activities, and gradual physical activity. Avoid high-risk activities until appropriately cleared.
Can Exercise Help After a Concussion?
Yes, appropriately prescribed exercise can support concussion recovery. Depending on symptoms, rehabilitation may include aerobic, balance, vestibular, visual, neck, and activity-specific exercises that are gradually progressed.
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