Otago exercise program activity booklet head movements
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Otago Exercise Program Activity Booklet Head Movements Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side.
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Neck Movements Stand up tall and look ahead. Place one hand on your chin. Guide your head straight back. Repeat five times.
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Back Extension Stand up tall with feet shoulder-width apart. Place your hands on the small of your back. Gently arch your back. Repeat five times.
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Trunk Movements Stand up tall and place your hands on your hips. Do not move your hips. Turn as far as you can to the right, comfortably. Turn as far as you can to the left, comfortably. Repeat five times to each side.
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Ankle Movements Either stand or sit. Pull the foot towards you, then point the foot down. Repeat 10 times for each foot.
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Strength Exercises Strengthening exercises are essential for maintaining healthy bones and the muscles necessary for walking and being independent in your daily activities. You should aim to do these exercises three times a week with a rest day in between. Your physical therapist will prescribe certain weights for you to use during these exercises and may also prescribe additional weight as you become stronger. Using too much weight before your physical therapist tells you it is okay may cause injury. Lift the weight slowly through the entire range of movement. Never hold your breath while lifting. Inhale before lifting, exhale while lifting, and inhale again while lowering the weight.
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