Walk and Turn

Purpose. Turning requires the body to rotate while continuing to support and move itself, and it is a movement during which falls commonly happen. Practising it deliberately builds confidence and control in a task that everyday walking cannot avoid.

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How it fits the system. An Otago Exercise Programme balance exercise. It integrates the strength and static balance work into a whole task that resembles moving around the home.

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Primary muscles

Gluteus Medius, Gluteus Maximus

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Secondary muscles

Quadriceps, Hamstrings, Gastrocnemius, Soleus, Obliques

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Movement pattern

Gait with Rotation

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Equipment

None

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Difficulty

Beginner

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Technical detail

Turning by taking several small steps in an arc is more stable than pivoting on one foot. Pivoting places the whole body mass over a single small base while rotating, which is a demanding combination.

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The head and eyes should lead the turn, with the trunk and feet following. Turning the feet first while the head lags behind tends to produce a stumble.

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The turn should be practised in both directions. It is common for one direction to feel noticeably less steady, and that direction usually deserves more practice.

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1. Choose a clear, level path of a few metres with a support such as a counter or wall nearby.
2. Walk forward at a comfortable pace for several steps.
3. Turn around using several small steps in an arc rather than pivoting on one foot.
4. Let the head and eyes lead the turn, with the trunk and feet following.
5. Walk back to the start and repeat, turning in the other direction.

• “Small steps around the turn”
• “Eyes lead the turn”
• “Do not pivot on one foot”
• “Take your time”
• “Turn both ways”

• Pivoting sharply on one foot instead of stepping around.
• Turning the feet before the head and eyes have led the movement.
• Rushing the turn, which is when balance is most often lost.
• Only ever turning in the more comfortable direction.