If you have difficulty climbing stairs, you may wonder what exercises you can do to make it easier. Watch the video to learn 4 easy exercises for stair climbing that you can do at home.
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Lateral Step Up
The lateral step-up is a great starting exercise for improving stair climbing ability. It allows you to align your body weight properly, making it easier to perform.
How to Perform:
- Stand sideways next to a step.
- Place your foot on the step, keeping your weight slightly forward.
- Push through your heel to lift yourself straight up.
- Lower back down slowly, ensuring your heel touches the floor first.
- Repeat 10 times on each leg.
Step Up
This exercise mimics the motion of walking upstairs and helps build strength and balance.
How to Perform:
- Face the step and place one foot on it.
- Lean slightly forward and align your hip, knee, and toe.
- Press through your heel to lift yourself up.
- Tap your toe on the top step and lower back down.
- Repeat 10 times on each leg.
Step Down
Practicing stepping down helps improve control and reduces knee strain when going down stairs.
How to Perform:
- Stand on top of a step.
- Step down slowly, aiming to touch your heel first.
- Keep your torso upright to mimic normal stair descent.
- Repeat 10 times on each leg.
Modification: If this is too difficult, slide your foot on the floor instead of stepping down fully.
Aerobic Step Up
This exercise helps build endurance and strength for stair climbing. Do this on the bottom step of a staircase, or use an adjustable height aerobic step.
ZENY 31’’ Aerobic Step Platform, Adjusta...
26% OffHow to Perform:
- Step up with one foot, then bring the other foot up.
- Step down with the first foot, then bring the other foot down.
- Alternate legs and repeat for 30 seconds to 1 minute.
By practicing these exercises regularly, you can improve your stair climbing ability, reduce pain, and gain confidence in navigating stairs at home.
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