Move · Videos · Gentle & Seated · 36 min

Otago-Based Falls Prevention Exercises

Otago-Based Falls Prevention Exercises — video by GiveFit Play · 36:09

Video by GiveFit on YouTube · Open on YouTube

A physical therapist leads exercises from the Otago falls-prevention programme: seated neck and posture warm-ups, knee extensions, side leg lifts and knee curls with ankle weights (start light), heel raises, shallow squats, sit-to-stands and tandem and one-leg balance.

  • 36 min
  • Beginner
  • Low impact (no jumping)
  • chair, ankle weights

Good forHealthy ageing

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Step by step 13

Tap a time to watch that step in the video.

  1. Seated neck rotation: slide one hand down the knee, then the other, the head following; stop if you feel dizzy. 4:17
  2. Chin tucks: sit tall and gently glide the head back to make a double chin, eyes level; ten times. 5:55
  3. Standing trunk rotation: feet hip-width, turn gently from the hips to the right and left, about ten times. 7:42
  4. Posture: march briefly on the spot, stand tall with soft knees and take three deep breaths; twice. 9:15
  5. Knee extensions in the chair with ankle weights: straighten the leg slowly, sitting tall, 10 each leg, twice. 10:58
  6. Standing hip abduction holding the chair: foot slightly out, lift and lower with toes and hips facing forward. 16:05
  7. Standing knee curls: hold the chair and lift the heel up behind you in a comfortable range; each leg. 19:32
  8. Heel raises facing the chair back: lift straight up and lower, two sets of ten, holding on as much as you need. 21:40
  9. Shallow squats: push the bottom back, back straight and weight in the heels, only as deep as is comfortable. 24:10
  10. Sit-to-stands: stand all the way up and sit all the way down with control, ten times, using hands if needed. 26:22
  11. Tandem stance, one foot right in front of the other, 30 seconds each side; feet close together after hip surgery. 28:17
  12. One-leg stand for 30 seconds, hips level and legs apart, a hand hovering over the chair; then the other leg. 31:58
  13. Lateral stepping: ten small steps sideways one way, then back, hips and toes facing forward. 34:25

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Move slowly without leaning or swinging; momentum takes the work away
  • In squats push the bottom back, keep the back straight and weight in the heels
  • Hover a hand over the chair in balance work and hold on the moment you wobble

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadweighted hip abduction, squats, sit-to-stands
  • Knees takes loadweighted knee extensions and curls, shallow squats
  • Ankles & feet takes loadheel raises, tandem and one-leg stands
  • Neck movesneck rotations and chin tucks in the warm-up
  • Upper back movesgentle seated and standing trunk twists
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Shallow squats; hold the chair; start with an empty cuff, not weights

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by GiveFit; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety