Otago exercises 2

You must first visit your physical therapist before you start any program that will improve your balance. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

Standing hip Abduction

This exercise will help strengthen your gluteus medius muscles near your hips. Learn how to perform it.

  • To hold the items, place them next to a table or kitchen counter.
  • Use one hand to hold the tablet
  • While keeping your knee straight, lift your left leg slightly towards your side.
  • This position should be held for three seconds. Then, return to your original position.
  • Repeat the process 10 times
  • Keep your posture straight when you lift your leg toward the side.

Stand up and sit

This exercise can strengthen your hips and legs so you can perform the sit-to-stand exercise.

  • Place your feet in a support chair and place them in a upright position
  • Stand up
  • Slowly lower your head and sit back for a while.
  • Repeat the process 10 times
  • This sit to stand exercise may require you to use one hand. First, start with both hands. Next, move one hand.

Standing heel Raises

This exercise improves the strength and balance of your lower legs.

  • Hold something stable such as a kitchen countertop, a chair back or a table in a standing position.
  • Keep your knees straight. Now, lift your heels off of the ground by slightly lifting your toes.
  • This position should be held for 2 seconds
  • Slowly get back to the original position
  • Do this 10 times.
  • The exercise can be made more challenging if you hold a steady source with one hand only or if you don’t have anything at all. In either case, make sure you have something nearby to grab in the event you lose your balance.

Standing Toe Raise

This exercise increases the strength and stability of your anterior tibialis lower leg muscles. These muscles assist you in standing, and they contract to keep you upright when you lean backward. We can help! Visit the #1 Rancho Santa Fe Physical Therapy Clinic.

  • Keep your balance and grab a stable object, such as a kitchen counter.
  • Keep your knee straight. Lift your toes from the ground.
  • This position should be held for between 2 and 3 seconds
  • Repeat the process 10 times

We will be discussing some other exercises your physical therapist could perform for you to maintain your balance. These exercises are just a part of Otago’s exercise program. Physical therapists can also perform several other exercises.

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