As we have learned in our previous blog, exercise is a vital tool in fall prevention, enhancing strength and balance which are key factors in maintaining stability. 

Here we dive into exactly what the Otago exercises are and how they are designed to fortify the most important muscle groups crucial to keep you upright and mobile.

What is Otago?

The Otago Exercise Program is an evidence-based fall-prevention program that was developed, implemented and validated in the early 1990s by doctors in New Zealand.

It is composed of 17 strength and balance exercises that when done consistently reduce falls by up to 46%!

You will explore exercises that target:

Strength: Building the power in your muscles to support your body and prevent missteps.

Balance: Training your body to maintain its center of gravity, reducing the likelihood of falls.

By integrating these exercises into your weekly routine, you can create a solid foundation for long-term fall prevention.

• 4 simple warm-up exercises for flexibility
• 5 strengthening exercises:
  • Lower legs (knee, hip, ankles)
  • Mostly standing
  • Ankle cuff weights- progressively increasing weight
• 12 balance exercises:
  • All standing activities: progress from holding onto sturdy surface to no hold
• Walking:
  • 30 minutes per day, 2-3X per week
  • Can break into several smaller time blocks

They are easy, accessible and align with the CDC’s recommended exercise guidelines

Otago Exercises for Strength and Balance

1. Warm Up

It is important to start each session with a gentle warm up to get the blood flowing and increase range of motion.

Head Movements

• Look straight ahead
• Slowly turn your head to the right as far as you can
• Slowly turn your head to the left as far as you can
• Work within your pain-free range of motion

 

Chin Tucks

• Stand up tall
• Look ahead
• Place one hand on your chin and gently glide your chin back
• Lengthen the back of your neck

 

Trunk Twists

• Put your hands on your hips without moving your hips
• Turn as far as you can to the right comfortably and then turn as far as you can to the left comfortably
• Spinal rotation is commonly lost as we age so we use this exercise to work that flexibility

 

Back Extension

• Stand with your feet shoulder-width apart
• Place your hands on the small of your back and gently arch your back
• Work within your pain-free range of motion

 

 

2. Strength Exercises (1st three with light weights)

Each exercise aims to maintain or increase muscle strength and promote a range of motion. 

Quad/Thigh Strength

• Sit in chair, ankle weights on, back supported
• Straighten leg fully and lower back to ground
• Work within pain-free range of motion
• Smooth, controlled movement  up and down

 

Side Hip Strength

• Stand beside chair with ankle weights on
• Exercising leg stays straight, toes forward, chest upright
• Lift leg out to the side and bring it back down
• Chest upright, toes forward and leg straight

 

Hamstring Strength

• Ankle weights on, stand tall, face/hold chair
• Bend knee and bring foot towards bottom then lower foot back to ground
• Keep the knee of the foot that is moving, pointed towards the ground
• Thighs parallel, and just lift the foot towards the bottom to emphasize the hamstring

 

Heel Raises

• Stand up tall, face chair, look ahead, hold on
• Raise heels as high as you can
• Slowly lower back to ground, knees straight

 

Toe Raises

• Stand up tall, facing chair, look ahead, hold on to chair
• Feet shoulder width apart, shift weight onto heels
• Lift front of foot off the ground and then lower back to the ground
• Don’t bend at hips

 

3. Strength & Balance Exercises

Squats

• Stand tall, face/hold chair, feet shoulder-width apart
• Start with a shallow squat ~halfway down
• Progress to a full squat, go as deep as possible, thighs parallel to the ground
• Drive hips back as if sitting in a chair, chest up, knees over your feet

 

Sit to Stand 

• Sit in chair, feet behind knees, lean forward, push off with both hands to stand up, then slowly sit back down
• Increase the challenge by using one hand to stand
• Advanced: Handsfree, feet still behind knees, lean forward and stand
• Controlled movement on the way down is important, keep it slow!

 

Tightrope Standing

• Stand tall and hold onto a chair,  look ahead
• Put one foot directly in front of the other so feet form a straight line, hold position
• Increase challenge by the length of hold or decrease amount of help from hand on chair

 

Single Leg Stand

• Stand tall, next to chair, hold on, look ahead
• Lift one foot off the ground and stand on one leg
• Importantly don’t let the legs touch
• To add challenge exercise increase the length of hold or decrease amount of help from your hand

 

4. Walking Balance Exercises

Sideways Walking

• Stand facing a firm surface (wall or table)
• Step one leg out to the side, and step to bring feet together
• Step out, then together, out, then together
• Repeat going the other direction
• Take equal steps each direction

 

Toe Walking

• Stand facing a firm surface (wall or table)
• Raise up onto toes, and step forward
• To turn, lower back to the heels, turn towards the stable surface, then lift back to the toes and walk back

 

Heel Walking

• Stand facing a firm surface (wall or table)
• Shift weight back onto heels
• Lift the front of your foot, keep your toes up and walk forward
• To turn, lower toes down to the ground turn towards the stable surface and come back onto the heels
• Go back to the starting point

 

Tightrope Forward Walking

• Stand near a stable surface (wall or table), hold on
• Walk one foot directly in front of the other so your feet form a straight line, heel touching toe each time
• To turn, turn toward the stable, and then walk back to the starting point one foot directly in front of the other

 

Backward Walking

• Stand near a stable surface (wall or table) hold on
• Walk backwards, to turn, turn toward the stable surface
• Resume walking backwards to the starting point with one hand on the stable surface

 

Tightrope Walking Backwards

• Stand near a stable surface (wall or table) hold on
• Walk backwards one foot directly behind the other
• To turn, turn towards the stable surface and go back to your starting point walking backwards one foot directly behind the other

 

Figure Eight Walking

• Figure eight walking with the stable surface
  • Stand tall, hold on to the chair
  • Walk at normal pace in a clockwise direction
  • When back to the starting point, turn towards the chair to walk in a counterclockwise direction
  • During the entire sequence hold on to the chair

 

• Figure eight walking without a stable surface
  • Walk at normal pace, start in a clockwise direction
  • When back to the starting spot turn and walk in a counterclockwise direction and repeat this figure 8 movement

 

 

When practicing these exercises, remember to use support as needed and perform movements slowly and deliberately. As muscle strength and balance improve, you may find less need for support during these activities. Always prioritize safety and work within your comfort zone, gradually increasing difficulty as you progress.

Incorporating these key leg stretches and balance exercises into a regular routine significantly enhances muscle strength, flexibility, and overall stability. Regular practice is essential to reap long-term benefits and effectively reduce fall risks.

Remember, safety comes first. Always ensure you’re comfortable with an exercise before attempting it without support!

With these exercises incorporated into your routine, you’ll be well on your way to boosting strength in your lower body muscles – a critical step towards preventing falls.

Seeking Professional Guidance

The Centers for Disease Control and Prevention (CDC) recognizes the importance of fall prevention in older adults. As such, they recommend consulting healthcare providers or physical therapists before starting any new exercise regimen. Professionals like those at the Johns Hopkins Rehabilitation Network can tailor an exercise program to individual needs, especially crucial for those with medical conditions or mobility challenges.

By incorporating these additional preventive measures into your routine, you enhance your overall strategy to prevent falls effectively. Remember, always consult with a physical therapist or healthcare provider to ensure safety and personalized care.

Conclusion

Preventing falls is a crucial aspect of maintaining health and well-being, especially for older adults. By incorporating additional preventive measures into your daily routine, such as those outlined in this blog, you can significantly reduce the risk of falls and their associated injuries. However, it’s essential to remember that each individual’s needs and circumstances are unique. Therefore, consulting with a physical therapist or healthcare provider is essential to receive personalized guidance and ensure that preventive strategies are tailored to your specific situation. 

For the best resources and support in fall prevention, visit groupotago.com. A life free of falls is possible. Together, let’s prioritize safety and take proactive steps towards a healthier, more balanced life.