Otago Exercises Set One

A physical therapist may be able to help you if you have difficulty walking safely because of balance issues. A physical therapist will help you improve your mobility and balance. A set of exercises known as the Otago exercise are performed to maintain balance. Some of the exercises included in these exercises are

Cervical Rotation

This exercise should be performed

  • Maintain a good upper posture while standing. Make sure you have a stable object nearby.
  • Slowly turn your head towards one side and keep this position for three seconds
  • Slowly turn the other way and hold for three more seconds
  • Repeat the process five more times
  • For this exercise, if you find standing awkward or unsafe, sit in a chair with an upright position.

Cervical Retraction

You can do this exercise as follows

  • Keep your balance by standing straight and keeping something steady near you. This will make it easier to grab in the event of a fall.
  • One hand should be placed on your chin.
  • Next, pull your neck and head back.
  • You should not slouch your chin down or up.
  • Keep this position for three seconds, then let go.
  • Repeat the process 4 to 5 more times
  • If standing is impossible, you can do this exercise by sitting on a chair while maintaining an upright posture.

Lumbar extension

These steps will help you to perform this exercise.

  • With a part, stand with your feet together at the shoulders.
  • Place your hands just below your buttocks on the lower back.
  • A slight bend in the forward
  • For 3 seconds, hold this position
  • Revert to a normal, upright position and repeat the process five more times
  • This exercise can be done while you stand in front of a mattress so that if you lose balance, you have a place to rest your head.

Standing Lumbar Rotation

These steps will help you perform this standing lumbar rotation.

  • Standing in front of a solid kitchen counter, keep your feet shoulder-width apart and your hand on the hips.
  • For 3 seconds, turn your body, torso and shoulders in one direction.
  • Continue the exercise on the opposite side, and continue holding for 3 seconds.
  • Do this five times on each side.

Leg Extensions from the Seated

This will allow you to keep your quadriceps muscle in front of your upper legs for the seated leg extension. Follow these steps.

  • Assist yourself with a chair and keep your upright posture.
  • Now, tighten your quadriceps muscles while keeping your knee straight.
  • This stretch should be held for 3 seconds
  • Slowly lower your knee back to the starting point. Repeat this 10 times

These are just some of the exercises that a physical therapist may suggest to help maintain balance. We will also discuss other Otago exercises in another article

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