Move · Videos · Gentle & Seated · 23 min

Strength and Balance Workout for Easier Stairs

Strength and Balance Workout for Easier Stairs — video by Alyssa Kuhn, Arthritis Adventure Play · 23:10

Video by Alyssa Kuhn, Arthritis Adventure on YouTube · Open on YouTube

A physical therapist and her grandmother-in-law, who is nearly 90, lead a timed workout for stair confidence: taps, step-backs, marches, side steps, squats and single-leg taps, each followed by a 30-second break. Use a chair or railing for support.

  • 23 min
  • All levels
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: shoulder rolls, side shifts with heel lifts, small step-backs and arm reaches in a staggered stance. 0:17
  2. Forward taps: tap each foot forward in turn to an imaginary target; a 30-second break follows each move. 2:46
  3. Step back and march: stand on the left, step the right back and drive the knee up; then the other side. 4:15
  4. Step forward and back in one smooth motion, then switch legs; bigger steps make it harder. 7:13
  5. Side steps: step one way then the other, adding arm raises if you like. 9:55
  6. Squats: sit your hips back as if to a chair, or sit down and stand up from one, for a minute. 11:16
  7. Staggered knee bends, each side: front heel down, bend the knee only as far as comfortable, then straighten. 12:39
  8. Single-leg balance with side taps or steps, standing knee slightly bent, upper body steady; each side. 15:23
  9. Alternating march with an opposite-arm reach, lifting the knees with your core. 18:04
  10. Cool-down: shoulder rolls, weight shifts, hip circles, toe lifts, arm circles and a slow march. 19:08

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Using a chair or railing is not weakness; it lets you train the move properly
  • Keep the standing knee slightly bent rather than locked
  • Keep your upper body steady and avoid swaying as you step

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadsquats, side steps, single-leg taps, marches
  • Knees takes loadsquats, staggered-stance knee bends, step-backs
  • Shoulders movesshoulder rolls, arm circles, arm reaches
  • Ankles & feet movesknee bends over a flat front foot, toe raises
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Chair or railing for support, chair squats, smaller steps and lower knee lifts

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Alyssa Kuhn, Arthritis Adventure; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety