Falling can be very frightening and can cause injury. Otago exercises can help you improve your balance and mobility.
Standing Mini Squats
These exercises are excellent for strengthening your hips, thighs, and lower legs. This exercise will strengthen your lower extremities and reduce your chance of falling.- Steer straight up and grab a solid object.
- Slowly, bend down into a mini-squat position. But don’t bend too far
- For 2 seconds, hold this squat position.
- Return to your original position, and do this 10 times more
Figure 8 Walking
This dynamic balance exercise is part of the Otago program. You can perform this exercise as follows- Place two small objects about 6 feet apart on the floor.
- Take a figure-8 pattern and walk around the object.
- When walking, keep your steps straight and your head forward.
- Do this 10 times.
- You will be safe if your balance is lost. Make sure you have something steady nearby.
Functional Exercise: Stair Climbing
This functional exercise helps you gain confidence when climbing or descending stairs This exercise can be done by anyone.- Find any staircase that has a railing, so you can grab the railing in the event of disbalance
- For your safety, you will now walk up and down the staircase 10 times.
Functional Walking: Backward Walking
Although reverse walking, also known as retrowalking, can be difficult, it can help improve mobility and balance.- Place your hands on the sides of your kitchen counters or any other stable surface.
- You must ensure that your path is clear and you don’t encounter any obstacles.
- With one hand on the counter, simply move backwards from heel to toe.
- If you run out of space, turn around and go the opposite direction.
- Do 10 laps
- If you find this exercise too easy, then you can walk with no support for your upper extremities
Tandem Stance and Walking
This is done by standing with one foot in front and the other crossed. Your heel should touch the toe of the back foot.- Keep your back straight next to the kitchen counter. Now, place your foot in front of your other to ensure that your toes and heels touch.
- This position should be held for between 10 and 15 seconds
- Change your feet
- For each foo r, repeat the process three times
- You can make this more difficult if you find it too easy. Don’t hold on to anything.
- To do this, simply grab your kitchen counter and continue walking in tandem.
- If forward walking is difficult for you, you can work in the opposite direction.
