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
