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Otago Exercise Program Activity Booklet. Knee Bends – Hold Support. ▫ Stand up tall facing a table with both hands on the table. ▫ Place your feet ...
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Otago Exercise Program Activity Booklet
Head Movements
Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side.
Neck Movements
Stand up tall and look ahead. Place one hand on your chin. Guide your head straight back. Repeat five times.
Trunk Movements
Stand up tall and place your hands on your hips. Do not move your hips. Turn as far as you can to the right, comfortably. Turn as far as you can to the left, comfortably. Repeat five times to each side.
Ankle Movements
Either stand or sit. Pull the foot towards you, then point the foot down. Repeat 10 times for each foot.
Front Knee Strengthening Exercise
Strap the weight onto your ankle. Sit in a chair with your back well supported. Straighten the leg out. Lower the leg. Repeat 10 times. Strap the weight onto your other ankle. Repeat this exercise 10 times.
Back Knee Strengthening Exercise
Strap the weight onto your ankle. Stand up tall facing a table with both hands on the table. Bend the knee, bringing the foot toward your bottom. Return to the starting position. Repeat 10 times. Strap the weight onto your other ankle. Repeat this exercise 10 times.
Calf Raises – Hold Support
Stand up tall facing a table. Hold onto the table and look ahead. Your feet should be shoulder-width apart. Come up onto your toes. Lower your heels to the ground. Repeat this exercise 10 times.
Calf Raises – No Support
Stand up tall near a table and look ahead. Your feet should be shoulder-width apart. Come up onto your toes. Lower your heels to the ground. Repeat this exercise 10 times.
Toe Raises – No Support
Stand up tall near a table and look ahead. Your feet should be shoulder-width apart. Come back onto your heels, raising your front foot off the floor. Lower your feet to the ground. Repeat this exercise 10 times.
Balance Exercises
Balance is important for everyday activities. The following quick balance exercises should be done three times a week, but you are encouraged to do them as often as you can! They can be done every day.
Knee Bends – No Support
Stand up tall near a table and look ahead. Place your feet shoulder-width apart. Squat down half way, bending your knees. The knees go over the toes. When you feel your heels start to lift, straighten up. Repeat ___ time(s).
Backwards Walking – Hold Support
Stand up tall and hold onto a table. Walk backwards 10 steps. Turn around and hold on with the other hand. Walk backwards 10 steps to the beginning. Repeat this exercise.
Walking and Turning Around
Stand near a table. Walk at your regular pace. Turn in a clockwise direction. Walk back to your starting position. Turn in a counter-clockwise direction. The exercise is a figure-eight movement. Repeat this movement.
Sideways Walking
Stand up tall near a table and place your hands on your hips. Take 10 steps to the right. Take 10 steps to the left. Repeat.
