Otago exercises 1

You may find it difficult to walk safely due to balance problems. A physical therapist might be of assistance. A physical therapist can help improve mobility and keep you balanced. The Otago exercises are a series of exercises that helps maintain balance. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

Here are some exercises that are part of exercises

Cervical Rotation

Perform this exercise

  • Keep your upper body straight and maintain a proper posture.
  • For 3 seconds, slowly tilt your head to the side.
  • Then slowly turn your head to the opposite side and keep it there for three more seconds
  • Repeat the steps five times
  • Sit in a comfortable chair and stand if standing is difficult or unsafe.

Cervical Retraction

The following steps can be used to perform this exercise:

  • Maintain a straight posture while standing up. Keep something stable close by so that you can grab it in the event you fall.
  • Place one hand on each side of your chin
  • Now pull your head and neck back.
  • Be sure to not nod your head up or down.
  • For 3 seconds, keep the stretch in this position. Then, let it go.
  • Repeat it four to five times
  • If standing is not an option, then you can sit on a stool and maintain your upright posture.

Lumbar extension

Follow these steps to complete this exercise

  • Standing with your feet apart from the shoulders
  • Place your hands below your buttocks with both of your hands.
  • Move slightly forward
  • This position should be held for 3 seconds
  • Return to your normal upright posture, and repeat it five more times
  • Do this exercise standing up in front of a bed. If you lose your balance, you can quickly find a spot to sit.

Standing Lumbar Rotation

Follow these steps to perform the standing lumbar rotate. We can help! Visit the #1 Carmel Valley Physical Therapy Clinic.

  • Place your feet shoulder width apart in front of a sturdy kitchen counter. Keep your hand on your hips and keep your hands on your hips.
  • Hold the position for three seconds by turning your body, torso, shoulders and head in one direction.
  • You can do it again on the other side. Hold for three seconds more
  • This process should be repeated five times for each side

Leg Extension from the Seated Position

This exercise will keep your quadriceps muscles on your front thighs. For the seated leg extensions, follow these steps

  • Keep your spine straight while you sit in a chair.
  • Keep your knee straight and tighten your quadriceps muscles.
  • For 3 seconds, hold this position.
  • Slowly lower your leg to return to the original position. Repeat 10 times

These are only a few of the many exercises that physical therapy suggests to keep balance. In other articles, we’ll discuss many more Otago exercises.

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