Otago Exercise Video – Level B

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 intended for participants who have viewed the complete demonstration video and are ready to complete the program, start to finish without interruption. 

Let’s get started.

Warm-Up Exercises

Our first exercise will be warm-ups.

The first warm up is head movements. We will do this five times.

One. Two. Three. Four. Five.

Next is neck movements. Count to five while performing this exercise.

One. Two. Three. Four. Five.

For back extension, count to five while performing this exercise.

One. Two. Three. Four. Five.

Working on trunk movement next, count to five while performing this exercise.

One. Two. Three. Four. Five.

Our last warm up exercise is ankle movements. 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.

Strengthening Exercises

Next up will be our strengthening exercises.

The first exercise will be front knee strengthening.

If you feel comfortable using a light ankle weight, please do so. 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. Once again, if you feel comfortable using an ankle weight while performing this exercise, please feel free to do so. 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. 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.

Balance Exercises

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. If you need to support yourself with an assistive device or a counter top, 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. Hold onto a counter top or something for stability. First, we will do our left foot forward, 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. 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 onto something such as a wall or use an assistive device, please do so. This next exercise is kind of fun. We’ll be walking in a figure 8 formation.

Use your assistive device if needed.

Our last walking exercise is sideways walking. Once again, please hold onto to 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.

Thank You

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.