By: Erika Bennett, PT, DPT - Certified OTAGO Clinician
With all the hustle and bustle of the holidays travelling to visit loved ones means navigating cold, windy weather, busy shops, and unfamiliar home environments. Keep on your feet this season and avoid the risk of falls with the Otago exercise program for falls prevention.
Otago Exercise Program (OEP) initially was developed with a yearlong New Zealand study. Results of the study demonstrated that OEP was effective in reducing falls by 35% in older adults. In 2010 the CDC gave a stamp of approval for modified OEP for adults with decreased mobility. Participants not only decreased their risk of falling but they also reported a reduction in pain, improved mood, increased social interaction, increased performance of activities of daily living, and increased self-efficacy.
What is the Otago Exercise Program (OEP)?
The OEP consists of flexibility, strength, and balance exercises which are completed three times a week for 8 weeks. OEP also has an additional walking program with a goal of walking 30 minutes three times a week.
The Otago Exercise Plan:
Flexibility Exercises
Neck Rotation Left and Right
Seated Tall
5-10 repetitions
Head movement forward and back
Seated Tall
5-10 repetitions
Back Extension
Standing/modified holding on
5-10 repetitions
Trunk Rotation L and R
Standing/modified seated
5-10 repetitions
Ankle pumps
Seated/standing
10 repetitions
Strength Exercises
Knee extension
Seated
2 sets of 10 repetitions
Knee bending
Seated or standing holding on
2 sets of 10 repetitions
Hip abduction: Separating knees
Seated or standing
2 sets of 10 repetitions
Heel raises
Seated or standing
2 sets of 10 repetitions
Toe raises
Seated or standing
2 sets of 10 repetitions
Balance Exercises
Forward ambulation
Standing with or without assistive device
10 steps 3 times
Backward ambulation
Standing with or without assistive device
10 steps 3 times
Forward Tandem walking
Standing with or without assistive device
10 steps 3 times
Backwards Tandem walking
Standing with or without assistive device
10 steps 3 times
Toe walking
Standing with or without assistive device
10 steps 3 times
Heel walking
Standing with or without assistive device
10 steps 3 times
Sideways walking Left and Right
Standing with or without assistive device
10 steps 3 times
For those exercising at home check out Erica’s video performing all of the tasks and giving helpful hints. OTAGO PROGRAM DEMO VIDEO
Additional OTAGO Resources:
Demonstration of Strength Videos
Demonstration of Balance Exercises
Example Otago Exercise Program Videos – These are a series of 4 videos (20‐30 minutes each) that lead participants through an Otago Program including warm up, strength, and balance exercises