Your physical therapist must be consulted before you begin any program to improve balance. We have discussed Otago exercises. Now, let’s take a look at some other Otago exercises.
Standing hip Abduction
This exercise can significantly strengthen your gluteus medius muscle, which is located near your hips. Here’s how to do it.
- So that they can be held and stand next to a counter or table.
- One hand is sufficient to hold the tablet.
- Lift one leg slightly to the side while keeping your knee straight.
- For 3 seconds, hold this position and then return to your starting position.
- Do this 10 more times
- When you raise your leg towards the side, make sure you are standing straight.
Do standing exercises while you sit down
This exercise will help strengthen your hips, thighs, and lower legs in preparation for the sit-to-stand exercise.
- In a supportive chair, place your back in a straight position
- Get up
- Slowly sit down and relax for a few seconds.
- Do this 10 more times
- It may be necessary to use your hand to do this sit-to-stand first. Start using both hands, then one hand, and then the other. Then, move on to the next step without a hand or support for the upper extremities.
Standing heel Raises
This exercise will increase the strength of your lower legs’ calves muscles. It is also useful in maintaining balance while standing or walking. To perform a heel raise, follow these steps
- Keep your balance and keep something stable, such as a kitchen counter or table back from a chair.
- Keep your knees straight, and lift your heels slightly off the ground.
- For 2 seconds, keep this position.
- Slowly return to your original position
- This exercise can be repeated 10 times
- You can make this exercise more difficult by only holding onto a stable source or by not holding on to anything. If you do lose your balance, you can grab the object immediately.
Standing Toe Raise
This exercise will increase the strength of the anterior tibialis muscles in your lower legs. These muscles help you stand and contract when you lean backward.
To perform standing toe raises
- Hold onto something solid like a kitchen counter and stand straight.
- Keep your knee straight, and lift your toes off the ground.
- For 2 to 3 seconds, hold this position.
- Do this 10 more times
This article will discuss other physical therapy exercises that your physical therapist may perform to maintain balance. These exercises are only a small part of the Otago exercise program. A physical therapist can perform many other exercises
