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Videos Illustrating Otago Exercises for Fall Prevention

The following YouTube Videos are by the Carolina Geriatric Education Center, University of North Carolina Chapel Hill. They illustrate exercises used as part of the Otago Exercise Program for Fall Prevention, and are a complement to this guide: Otago exercise guide for older adults.

To learn more about the Otago program, visit UNC’s site here.

To listen to an interview with UNC faculty member Tiffany Shubert, PhD MPT:

Expert Interview: Otago & Proven Exercises for Fall Prevention

Note regarding the exercises and videos: These are for information and education only. Older adults should consult with a physical therapist before commencing a program to prevent falls, or to improve strength and balance. A physical therapist or other qualified professional is necessary, in order to properly select exercises that are safe and suitable for an older person at risk for falls. Listen to the interview for tips on how to find a physical therapist to do this work with you.

Assessment Exercises:

These are done to assess an older adult’s strength and balance. If an older adult has signs of strength or balance problems, an exercise program like Otago can correct this, which can reduce future falls.

Physical therapists use these assessment exercises to choose a suitable set of exercises for an older person to do at home three times weekly.

Timed Up and Go:
CDC Clinician Reference: The Timed Up and Go (TUG) Test

30-Second Chair Rise Test:
CDC Clinician Reference: The 30-Second Chair Stand Test

4 Stage Balance Test:
CDC Clinician Handout: The 4-Stage Balance Test

Warm-up Exercises

These are generally done at the beginning of every exercise session. (Spanish videos shown for this section as English versions not currently available on YouTube. You can download English versions from UNC’s website here.)

Head movements

Neck movements

Back extensions

Trunk movements

Ankle extensions

Strength Exercises

For the Otago fall prevention program, a physical therapist selects among the following exercises to help an older person improve leg strength.

Front knee strengthening

Back knee strengthening

Side hip strengthening

Calf raises

Toe raises

Balance exercises

For the Otago fall prevention program, a physical therapist selects among the following exercises to help an older person improve balance.

Knee bends

Backwards walk

Walking and turning around

Sideways walking

Heel-toe standing

Heel-toe walking

One-leg stand

Heel walking

Toe walking

Heel-toe walking backwards

Stand to sit

Stair walking

 

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