Otago Exercises Set Three

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
  • You will now walk up and down the staircase 10 times for your safety.

Functional Walking: Backward Walking

Although reverse walking, also known as retro walking, 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, move backward from heel to toe.
  • If you run out of space, turn around and go in 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 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, grab your kitchen counter and continue walking in tandem.
  • If forward walking is difficult, you can work in the opposite direction.

Ask your physical therapist to ensure you’re fit before you begin these exercises. This will help prevent secondary injuries from occurring due to performing them incorrectly

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