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- Example: Keep one foot flat on floor leg straight, put other foot on second or third step and slowly lean forward.
- Example: Keep one foot flat on the floor. Put the other foot on the second or third step, and slowly bend your knee. This will give the heel of the lower foot a gentle stretch.
- Example: Stand on edge of bottom step on the ball of one foot: let your heel gradually lower until you have a good stretch in your tendon. Alternate feet.
- Heel lifts, with or without additional weight. Similar to 1.3 above, but you alternately lower and raise your heel, standing on your toes. Hang onto the railing to maintain balance.
- Jumps: Hop, both feet together, onto the bottom step. Hop back down. Do 3 sets of 12. Gradually build up to hopping onto higher and higher steps. You will probably want to hang onto the railing to maintain balance.
- Use the stairs as aides to change the angle on your push-ups. You can start with your feet on the floor, and your hands on one of the higher steps. As you build your strength, you can work down the steps, and eventually end up with your hands on the floor, and your feet on the steps. You then gradually move your feet to higher steps, which changes the muscles that you engage during your push-ups.
- Seated dips. Sit on the bottom step and put your palms flat on the second step. Push down, straightening your arms. Lower yourself slowly until you’re about to sit on the step again, then repeat. Build up gradually.