Climb Stairs Easier #shorts

Do you struggle climbing stairs? Here’s what to do ⤵️

You might find that your leg strength isn't quite where you'd like it to be, and you’re relying heavily on the railings for support. This is a common experience for my clients living with multiple sclerosis.

Well… did you know there are exercises that can help make stair climbing easier? And you can do them safely at home, too. It’s true!

👇🏼 Here’s how 👇🏼

To climb stairs successfully, you need three main things…

1. Leg strength - to bring your leg up to the next step + bend your knee + straighten your knee when your foot is on the step in front of you.

2. Balance - so you can stay stable when moving up and down

3. Weight shifting - so you can move up and down the stairs without your legs collapsing underneath you

To be honest, that’s a LOT to focus on!

While there are tons of exercises you can do to focus on each one of those components listed above, I like to break it down into simple steps, like the exercise I’m showing you in this video.

So, pick ONE of the components of climbing stairs (in this case, we’re choosing the component of bending your knee as it’s placed on the upper step).

Do that exercise for as many repetitions as you can with good quality

Then stop and rest; repeat 2-3 more times
Perform the exercise up to 5x/week, if possible

It’ll strengthen your hamstrings (back of your thigh) so you have the strength to climb to the next step.

Plus, this exercise is also helpful for going DOWN the stairs!

And you might be wondering...

"Dr. Gretchen, why 5x per week?" 📆

Doing this exercise five times per week helps both your muscles AND your neural pathways to strengthen faster. It’ll train your brain to recognize that you want to apply strength precisely when you're climbing stairs.

The more consistent you are, the better your brain will connect this movement pattern to stair climbing, improving your loop ability to climb confidently - just make sure to follow the movement in this video.

Need an accountability partner? 💃 Comment "I'm in!" if you'll try ONE exercise (this one or ANY exercise) for FIVE days straight.

You can do it!

[DoctorGretchenHawley]

Do you struggle climbing stairs? Here’s what to do ⤵️

You might find that your leg strength isn't quite where you'd like it to be, and you’re relying heavily on the railings for support. This is a common experience for my clients living with multiple sclerosis.

Well… did you know there are exercises that can help make stair climbing easier? And you can do them safely at home, too. It’s true!

👇🏼 Here’s how 👇🏼

To climb stairs successfully, you need three main things…

1. Leg strength - to bring your leg up to the next step + bend your knee + straighten your knee when your foot is on the step in front of you.

2. Balance - so you can stay stable when moving up and down

3. Weight shifting - so you can move up and down the stairs without your legs collapsing underneath you

To be honest, that’s a LOT to focus on!

While there are tons of exercises you can do to focus on each one of those components listed above, I like to break it down into simple steps, like the exercise I’m showing you in this video.

So, pick ONE of the components of climbing stairs (in this case, we’re choosing the component of bending your knee as it’s placed on the upper step).

Do that exercise for as many repetitions as you can with good quality

Then stop and rest; repeat 2-3 more times
Perform the exercise up to 5x/week, if possible

It’ll strengthen your hamstrings (back of your thigh) so you have the strength to climb to the next step.

Plus, this exercise is also helpful for going DOWN the stairs!

And you might be wondering...

"Dr. Gretchen, why 5x per week?" 📆

Doing this exercise five times per week helps both your muscles AND your neural pathways to strengthen faster. It’ll train your brain to recognize that you want to apply strength precisely when you're climbing stairs.

The more consistent you are, the better your brain will connect this movement pattern to stair climbing, improving your loop ability to climb confidently - just make sure to follow the movement in this video.

Need an accountability partner? 💃 Comment "I'm in!" if you'll try ONE exercise (this one or ANY exercise) for FIVE days straight.

You can do it!

[jude]

Always hold the railing, though. That's what they are for. Thanks for sharing.

[sharondlong]

Climb the stairs easier? How about being simply able to get up one step? 😢 I'm going to try it!! Thanks!

[kamilezer]

I cant take my left leg upward like that?

[shoviksarangi]

I can do that exercise with my left leg ok but on my right it’s a lot lesser ☹️

[tempest]

It's less about my calves and more about my hip flexors

[vanessagalbreath]

Thank you so much I hold on Bannister like climbing a cliff😢

[jude]

That's a very nice staircase! And clean. Could be slippery in just socks when you are in a hurry or if you just finished polishing the wood. Barefoot or with anti-slip socks or house shoes. Wouldn't have my hands full or a heavy vacuum. Please be careful! Thank you for sharing the exercises.

[Bluthdon]

Dr. Hawley, can we climb up/ go downstairs backward to exercise different muscles in the legs? Any benefits to it?

[GurpreetKaur-sxfi]

“ I m in “ keep sharing ..you are my blessing in disguise dr gretchen❤

[liz]

Where is the caption? This happened to me before!🙈