Feeling Wobbly? Do These Powerful Exercises
By: Dr. Tiffany T. Butler | March 28, 2023 | Read Time: 5 minutes
If you want to improve your heart and lung capacity; as well as, increase your muscle strength and endurance, climbs stairs or walk hills. It requires more effort to climb stairs and walk up hills, than it does to walk on a flat surface or to walk downhill. In addition, your different muscle groups are activated to ensure that you maintain balance, coordination, stability, and an upright posture when performing movements.
Unstable Joints
If you feel wobbly or unstable when you go up and/or downstairs, chances are the muscles and ligaments that provide stabilization to the lower back, hips, knees, and/or ankle are comprised (e.g., weakened) thereby making the joint(s) unstable. Furthermore, when the joint is unstable or unsecured, this can increase not only your risk of falling, but also increases your chances of suffering from a soft tissue injury such as a muscle strain, ligament sprain, or meniscus tear. Since the tissues will not have the strength to withstand repetitive loads, it’s weakened and more at risk for injury.
Squats for Stability and Strength
The buttock muscles include the gluteus maximums, medius, and minimus muscles. These muscles function to extend, abduct and adduct the hip. In particular, the gluteus maximum is a large powerful muscle that if weakened can make it difficult to extend your leg when walking, as well as when climbing stairs and walking uphill. You can strengthen the buttock muscles by performing the following exercises:
- Squats – with or without weight
- Lunges – forward and sideways – with or without weight
Climbs Stairs, Walk on an Incline, or Walk Hills for Endurance
Think of climbing, walking on an incline, or walking uphill as an “upward lunge.” The muscles that are used to perform a squat and lunge, are the same muscles required to climb stairs and walk up hills. It’s the glutes! Climbing stairs and/or walking uphill, will not only increase your muscle strength and endurance but will also improve your cardiovascular health because it requires more effort.
For example, instead of walking on a treadmill at 0.0 incline, gradually increase the incline level, while maintaining the same walking speed. This will cause an increase in heart rate. Avoid holding the handrails when using the treadmill. This is cheating! Unless you use a walking aid, such as a walker or cane, you should not hold onto the handrails while using the treadmill. In addition, when using stairs, try not to use the handrails, unless you are having balance/coordination issues, or experiencing dizziness. Otherwise, train your mind and body to move correctly. Remember, your spinal muscles are strong to support your spine while moving your body through various dynamic positions.
Click here to learn more about joint pain:
- Alleviate Knee Pain
- Making Your Joints Stronger
- Chiropractic Care Improving Back, Hip, and Joint Pain
Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler @drtiffanybutler
