Step onto the lower level
This exercise simulates stair climbing, helping to strengthen thigh muscles, buttock muscles and improve balance.
Use a low ladder or a 10 - 15 cm high platform. Hold gently against the railing or wall to balance. Place one foot on the ladder. Focus your force on your heel to lift your body up until you stand straight. Slowly lower yourself and return to your starting position. Do 8 - 10 repetitions on each foot.
Stand up and sit down from the chair
The exercise helps increase the strength of the entire lower body, while improving the ability to perform daily movements such as getting up and climbing stairs.
Sit on a sturdy chair, with your legs hip-width apart. Crouch your arms in front of your chest or extend your arms forward to maintain balance. Lean slightly forward.
Focus your strength on your heel to stand straight. Slowly sit down for about 3 seconds. Perform 10-15 times.
Heel raise with support chair
Exercises that strengthen the muscles of the calves and improve the stability of the ankles when climbing stairs.
Stand behind a sturdy chair, placing both hands on the back of the chair. Slowly lift your heels up, putting weight on your toes. Hold the position for about 1 second. Lower your heels slowly for about 2 seconds. Perform 15-20 times.
