Ever headed up a flight of stairs wearing heavy gear? Physically, this is a challenge for the lungs and the legs. When your foot lands on a step, the hamstrings work with supporting muscles to stabilize your front leg. When you push off of a step, your calves engage to propel you onwards and upwards. Given these biomechanics, feeling tightness in your hamstrings and calves after climbing stairs is a completely normal sensation.

In addition to muscular endurance training, a regular stretching regimen can help offset stair climbing stiffness and prevent debilitating muscles soreness. Given that no equipment is required, consider implementing these yoga poses into your routine:

Wide Leg Forward Fold

Wide Leg Forward Fold regression

Wide Leg Forward Fold progression

Pose: Wide Leg Forward Fold

Purpose: Stretches hamstrings, calves and low back

Primary Muscles:

  • Hamstrings
  • Calves
  • Low back

How to:

  • Start with feet wider than hip-distance apart (approximately 2-3 feet)
  • Place your hands on hips and slightly bend your knees
  • Fold forward over your legs and place your hands on the floor
  • Hold for 15-30 seconds

OPTIONAL REGRESSION: Keep your hands on your hips and fold half-way. 
OPTIONAL CHALLENGE: Walk your hands over to one leg. Pause and repeat on other side.

Supine Hamstring Stretch

Supine Hamstring Stretch regression

Pose: Supine Hamstring Stretch

Purpose: Improves flexibility in hamstrings

Primary Muscles:

  • Hamstrings
  • Calves
  • Adductor muscles

How to:

  • Start on your back with your knees bent, feet on the floor
  • Extend and straighten one leg up towards the ceiling
  • Grab the back of your leg with both hands
  • Extend your opposing leg long, calf and heel resting on the floor
  • Hold for 10-30 seconds
  • Repeat on second side

OPTIONAL REGRESSION: Keep a bend in the opposing leg.

Hannah Flahr is a yoga teacher and clinical exercise physiologist with a master’s degree in Workplace Health Promotion. She is also the founder ofRegulate the Responder, which normalizes preventative health initiatives in the fire service.