{"id":1209,"date":"2018-12-16T09:00:15","date_gmt":"2018-12-16T14:00:15","guid":{"rendered":"http:\/\/madstone.net\/?p=1209"},"modified":"2018-12-09T12:44:23","modified_gmt":"2018-12-09T17:44:23","slug":"what-are-5-exercises-i-can-do-using-the-stairs-in-my-house","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=1209","title":{"rendered":"What are 5 exercises I can do using the stairs in my house?"},"content":{"rendered":"\n
  1. Stretches.
    1. Example: Keep one foot flat on floor leg straight, put other foot on second or third step and slowly lean forward.<\/li>
    2. 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. <\/li>
    3. 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.<\/li><\/ol><\/li>
    4. 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.<\/li>
    5. 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.<\/li>
    6. 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.<\/li>
    7. 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\u2019re about to sit on the step again, then repeat. Build up gradually.<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"

      Stretches. 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 … Continue reading “What are 5 exercises I can do using the stairs in my house?”<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[51,84],"tags":[],"class_list":["post-1209","post","type-post","status-publish","format-standard","hentry","category-fitness","category-instruction"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pgY3e-jv","jetpack-related-posts":[{"id":1204,"url":"https:\/\/madstone.net\/?p=1204","url_meta":{"origin":1209,"position":0},"title":"What exercises can you do using a towel?","author":"Jorah","date":"December 12, 2018","format":false,"excerpt":"There is an entire range of exercies you can do just with your body weight; I suggest reading up on calisthenics or search the term \"bodyweight exercises\" for examples. Once you've exhausted all of those ideas, and you feel you need something additional, here are a few things you can\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/madstone.net\/?cat=51"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":549,"url":"https:\/\/madstone.net\/?p=549","url_meta":{"origin":1209,"position":1},"title":"My warmup as of today…","author":"Jorah","date":"May 6, 2012","format":false,"excerpt":"Several folks on Fitocracy have asked me for additional details about my warmup. I don't claim to know anything objective about proper warmups... I have done some reading, made some\u00a0choices, and this is what's working for me right now. Like everything else in my exercise world, the warmup is a\u2026","rel":"","context":"In "Post"","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":324,"url":"https:\/\/madstone.net\/?p=324","url_meta":{"origin":1209,"position":2},"title":"Little sock goes ripit, ripit, ripit","author":"Jorah","date":"August 14, 2011","format":false,"excerpt":"My attempt at making one of Cat Bordhi's discovery socks\u00a0didn't go very well. I did discover that it was too tight to go over my heel. I've ripped back to the arch of the foot and I'll set the project aside for a while. I might turn this into a\u2026","rel":"","context":"In "Knitting"","block_context":{"text":"Knitting","link":"https:\/\/madstone.net\/?cat=85"},"img":{"alt_text":"Close-up veiw of the cuff of the sock I had to rip back.","src":"https:\/\/jorahlavin.files.wordpress.com\/2011\/08\/sock_rip.jpg?w=350&h=200&crop=1","width":350,"height":200},"classes":[]},{"id":384,"url":"https:\/\/madstone.net\/?p=384","url_meta":{"origin":1209,"position":3},"title":"Day 34\/70: Push","author":"Jorah","date":"December 9, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 218 points for: Plank: 185 sec\u00a0(+64 pts) plank-a-day, not part of the Push workout for today. Decline Push-Up: 10 reps\u00a0(+15 pts) YAYOG W5\/D4 Push. Supersets. 1st declines done with feet on large stab ball. 3-sec hold at bottom, slow negs\/fast pos Shove Offs: 21 reps\u00a0(+31 pts) done onto 5th\u2026","rel":"","context":"In "Post"","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":374,"url":"https:\/\/madstone.net\/?p=374","url_meta":{"origin":1209,"position":4},"title":"Day 29\/70: Core and Push","author":"Jorah","date":"December 4, 2011","format":false,"excerpt":"Complex workout. I missed my YAYOG W4\/D4 workout, so I'm going to do it, then go right into my W5\/D1 workout. Combining Core and Push on one day may not be perfect, but I don't want to delay getting started on Week 5. So sue me. \u00a0Jorah\u00a0earned 810 points for:\u2026","rel":"","context":"In "Post"","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":416,"url":"https:\/\/madstone.net\/?p=416","url_meta":{"origin":1209,"position":5},"title":"Day 46\/70","author":"Jorah","date":"December 21, 2011","format":false,"excerpt":"Jorah\u00a0earned 796 points for: Plank: 189 sec\u00a0(+66 pts) 120 sec\u00a0(+42 pts) Plank-a-day. As a side note, hoping to get to level 19 today. Chin-Up: 7 reps\u00a0(+41 pts) 7 reps\u00a0(+41 pts) 6 reps\u00a0(+33 pts) 6 reps\u00a0(+33 pts) 5 reps\u00a0(+26 pts) 6 reps\u00a0(+33 pts) 6 reps\u00a0(+33 pts) 5 reps\u00a0(+26 pts) 5 reps\u00a0(+26\u2026","rel":"","context":"In "Post"","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/1209","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1209"}],"version-history":[{"count":2,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/1209\/revisions"}],"predecessor-version":[{"id":1211,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/1209\/revisions\/1211"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}