Otago-Style Home Fall-Prevention

A home program modeled on the evidence-based Otago Exercise Programme, pairing progressive leg strengthening with balance retraining. Best sustained ongoing with periodic progression.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Sit-to-Stand
10 reps x 2
Progress toward no-hands over weeks.
2
Heel Raises (Calf Raises)
10-15 reps x 2
Fingertip support; progress to single-leg.
3
Toe Raises (Tibialis Raises)
10-15 reps x 2
Light support; keep knees soft.
4
Tandem (Heel-to-Toe) Stance
10-15s hold x 3 per side
Near a counter.
5
Single-Leg Stand
10-30s hold x 3 per leg
Support within reach; foundational fall-prevention item.
6
Tandem Walk (Heel-to-Toe Walking)
10 steps x 2
Along a wall/rail; clear the path first.
7
Backward Walking
10 steps x 2
Beside a rail; clear space behind.

Find this in my week builder

Opens the builder on Neuromotor (Balance/Agility/Coordination), where you can select sessions and add them to your week.

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