Otago exercises 2

Before you start any program to improve your balance you must visit your physical therapist  physical therapist which is trained in Otago exercises will help you to get through the program we have already discussed some of the Otago exercises now we’ll take a look at a few other Otago exercises
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Standing hip Abduction

This exercise is significantly helpful in strengthening your gluteus medius muscle near your hips here is how to perform this exercise

• Stand next to a table or a kitchen counter so that you can hold them
• Hold the tablet with one hand
• Slightly lift one leg out to your side while keeping your knee straight
• Hold this position for 3 seconds and then come back to your starting position
• Repeat this 10 times
• Make sure to maintain an upright posture when you lift your leg to the side

Sit to stand exercises

This exercise can help you to strengthen your hips thighs and lower legs for performing the sit-to-stand exercise

• Set in an upright position in a supportive chair
• Stand up
• Now slowly set back down make sure  you sit back slowly and take a couple of seconds
• Repeat this 10 times
• You may feel it necessary to use your hand when doing this sit to stand first start by using both hands and then one hand and after that with no hand or upper extremity support

Standing heel Raises

This exercise helps to improve the strength of your calves muscle in your lower legs this is also helpful in maintaining appropriate balance while standing and walking  for performing heel raise follow these steps

• Stand in an upright posture and hold something stable like a kitchen counter back of a chair or a table
• Now keep your both knees straight and slightly rise onto your toes lifting your heels off the ground
• Maintain this position for 2 seconds
• Slowly come back to the original position
• Repeat this exercise 10 times
• This exercise can be made more challenging by holding a stable source with only one hand or not holding anything in case if you are not holding anything make sure that you have a stable object nearby so if you lose your balance you can immediately grab it

Standing Toe Raise

This exercise improve the strength of the anterior tibialis muscle of your lower legs these muscles help you in standing and when you start to lean backward they will contract to help keep you upright

For performing standing toe raises

• Stand up upright and hold on to something stable such as a kitchen counter
• Keep your knee straight and lift the toes and walls of your feet from the ground
• Hold this position for 2 to 3 seconds
• Repeat this 10 times

 In this article, we discuss some of the other physical therapy exercises which your physical therapist can perform on you for maintaining balance. These exercises are also a little part of the Otago exercise program and several other exercises can be performed by a physical therapist.
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