✅ The Otago exercise programme is a home-based exercise programme this originated in New Zealand named after the region of the country where it was first developed.
➡️ The programme was initially designed to improve balance and prevent falls in the elderly.
➡️ The programme incorporates muscle strengthening and balance retaining exercises with an aim not only to improve balance but also general fitness and well being.
📢 Content:
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00:00 - The Otago Exercise Programme
03:14 - Warm up – Seated March
07:16 - Standing from the Seated Position - Hip and Walk Stand
11:10 - Head Turns
14:28 - Neck Glides
16:16 - Trunk Turns
18:39 - Back Extension
20:40 - Ankle Movements
22:04 - Strengthening Exercises
25:29 - Front Knee Strengthener
27:50 - Back Knee Strengthener
29:59 - Side Hip Strengthener
34:34 - Sit to Stand Supported
36:06 - Knee Bends - Supported
38:09 - Heel Rises - Tip Toeing
39:20 - Toe Rises
41:37 - Heel to Toe Stand - Tandem
44:05 - Heel to Toe Walking - Tandem
45:37 - Single Leg Stand
47:18 - Sideways Walking
48:55 - Toe Walking
48:53 - Heel Walking
51:03 - Walking Backwards
52:30 - Heel to Toe Walking Backwards - Tandem
54:11 - Walking and Turn
55:43 - Stretches
57:10 - Stretching the Back of the Thigh
58:18 - Calf Stretch
01:01:07 - Heel to Toe Stand - Tandem Advanced
01:02:05 - Heel to Toe Walking - Tandem Advanced
01:03:10 - Single Leg Stand - Advanced
01:04:15 - Side Stepping - Advanced
01:05:05 - Toe Walking - Advanced
01:05:57 - Heel Walking - Advanced
01:07:00 - Walking Backwards - Advanced
01:07:47 - Heel to Toe Walking Backwards Tandem - Advanced
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The Otago Exercise Programme
Теги
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