Transcript

Otago Exercise Video – Level B (for first time participants)

Welcome to the Hop up PT interactive exercise video to guide you in the Otago Exercise Program.

This program was designed to help you maintain your strength and mobility and to help prevent falls.

This video is to be played at your convenience. If you need to stop and rest at any point, you may pause it and pick up where you left off.

We’re going to demonstrate standing and seated exercises.

You may need to skip or modify some exercises based on your individual situation. If you are unsure, ask your medical provider.

While participating in this program, we ask that you are in a safe space. This is defined by an area that has no tripping or falling hazards, such as rugs, electrical cords, or doorway thresholds.

  • If you use an assistive device such as a walker or cane to help you with stability in your day-to-day life, please keep using that while participating.
  • You should always do these exercises near a sturdy surface or object to hold onto if needed.
  • If you need to balance yourself with something, use a countertop or an object that will not move or fall over.
  • In the talk test method, you will assess your ability to talk while performing the exercise. 
    For example, if you’re able to sing while exercising, the activity may be too easy. If you’re able to talk while exercising without a great deal of strain, you are most likely in your comfort zone and exercising at a moderate intensity level.
  • Remember to work at an intensity that allows you to breathe comfortably and rhythmically. 
  • If you’re gasping for air while exercising, the activity is most likely at a vigorous intensity level. Vigorous intensity is performing an exercise by having to pause to take breaths while talking. This exercise program should be done at a moderate intensity level. We’re going to demonstrate 5-10 repetitions for warm-up exercises, and 5-10 repetitions for each exercise after that.
  • If you are unable to do the entire amount or if you need a break, that is okay.

It is important to breathe regularly during all of these exercises. Do not hold your breath or bear down while exercising.

It is important to monitor yourself while exercising and moving around. Knowing your exertion level will allow you to adjust your exercise routine to fit your response. 

  • If you experience pain, fatigue, or shortness of breath during an exercise, try smaller or slower movements.
  • If you’re still having difficulty, skip that step.
  • If your exercise intensity feels somewhat hard or hard, decrease your pace or stop and rest.

Prior to initiating any new exercises, please consult your medical provider.

If you’re having difficulty breathing before starting an exercise or mobility, do not start the activity without checking with your medical provider first. 

Let’s get started

Warm-up Exercises

Our first exercise will be warm-ups. The first warm up is head movements, and whatever position you’re in, stand or sit up tall and move your head five times to the left and right as far as you can.

One. Two. Three. Four. Five.

Next is neck movements.

Again, stay standing or seated in a tall, upright position and place one hand on your chin to guide your head straight back. Turn to five while performing this exercise.

One. Two. Three. Four. Five.

For back extension, you will maintain that tall, upright posture. Place your hands on the arch of your back and slightly arch or bend backwards. Count to five while performing this exercise.

One. Two. Three. Four. Five.

Working on trunk movement next.

We will stand or sit tall for another moment and rotate from the left to the right with our hands on our hips five times.  

Our last warm-up exercise is ankle movements.

This can be done standing or sitting. You will pull your foot towards you, then point your foot back down toward the ground 10 times each.

One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.
One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.

Strengthening Exercises

Next up will be our strengthening exercises.

The first exercise will be front knee strengthening. You’ll be seated in a chair with your back supported. If you feel comfortable using a light ankle weight, please do so. We will start with our knees bent and left until your knee is straight. We will do these 10 times.

One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.
One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.

Next we will do a back knee strengthening.

We will be standing for the exercise. Once again, if you feel comfortable using an ankle weight while performing this exercise, please feel free to do so. We will start with our knees straight down and bended, so our foot is toward our behind. This will be done for 10 repetitions ,

One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.
One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.

Continuing on, we will do a side hip exercise, otherwise known as a sideways leg lift. Standing, you will raise each leg out to the side. This exercise will also be performed 10 times on each leg.

One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.
One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten

The last set of exercises we will complete today will be our balance exercises.

We will start by doing small knee bends. They’re almost like doing a mini-squat. Make sure you are supporting yourself with your feet, shoulder width apart. If you need to support yourself with an assistive device or a countertop, please do so accordingly. We will do a 10-count to this and continue.

One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.

Our next exercise we’ll be doing heel-toe standing.

In this stance, we will put our heels right up to our toes. Hold on to a countertop or something for stability. We will hold for 10 seconds.

First, we will do our left foot forward. Go ahead and put your left foot forward with your right foot behind, touching your toes to your heels. Count to 10 while performing this exercise.

One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.

Now we will place our right foot forward and match our left foot toes with our right foot heel and hold for another 10 seconds.

One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.

Next we will be doing sit-to-stands.

You will start in a seated position and stand up. When seated, your feet should be behind your knees, lean forward over your knees, and then use both hands to stand up. If needed, you can use one or both hands to help you stand up. We will do five of these.

One. Two. Three. Four. Five.

The last balance exercise, before we transition, is one leg standing.

You’re going to lift one leg up off the ground at a time and hold it up for 10 seconds. If you need to use support, that is okay.

One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.
One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten.

Walking Exercises

Next on the list is our walking exercises.

The first walking exercise we’re going to do is backwards walking. If you need to hold on to something such as a wall or use an assistive device, please do so. We will take 10 steps backwards and repeat that four times.

This next exercise is fun.

We will be walking in a figure eight formation.

This is to focus on walking and making turns that are necessary in our day-to-day life. We will walk this figure eight twice.

Walking at your regular pace and turning in a clockwise direction, walk back to the starting point, and then make a counterclockwise turn. Use your assistive device if needed.

Our last walking exercise is sideways walking.

Once again, please hold onto a wall or use assistive devices as need be. We will take 10 steps to the left and then 10 steps to the right. Adjust your steps as space allows. We will repeat that pattern one more time. 

Thank you for following along and participating in this video exercise program.

Your strengthening exercises, as well as balance exercises, should be dispersed throughout the week along with your walking exercises to complete 150 minutes or more of moderate intensity exercise.If you have any questions regarding your exercise program or any concerns during today’s program, please reach out to your medical provider.