Choose a manual or electronic, full-size or mini stair climber.
A stair climber provides a low-impact cardiovascular workout, increasing your lungs' capacity and optimizing your heart function. You become able to absorb more oxygen and pump more blood to your muscles, cells and tissues. Stair climbing also activates muscles in your legs and your core muscles, strengthening your abdominal area and improving your balance. But to fully enjoy all these benefits, you need to use good posture when stepping.
Stand Tall and Straight
Before you turn the stair climber on, position yourself on it with an erect spine and your knees behind your toes. Lean forward at the hips ever so slightly. This prevents your knee joints from locking. Be mindful of postural changes during the workout, returning to a straight-back position whenever your body begins to hunch markedly to protect your low back from the stress of overarching.
Keep Weight Off the Handrails
The purpose of the stair climber's handrails is to help you keep your balance, not to support your weight. Rest your fingertips or palms on them lightly and stay aware of any tendency to lean on them for weight support. If your palms are flat on the bars, position them so that your fingers point forward or at a slant towards the ceiling, depending on your machine's arms design. Do not turn your wrists so that your fingers are behind them. By using the handrails properly, not only do you get a maximum workout, but you also help prevent injuries.
Throughout your workout on the stair climber, keep your head up, face looking forward and chin parallel to the floor. If your head tends to move around, it helps to focus on a location in front of you at eye level. Take your shoulder blades into your back and down to help bring your chest up. To prevent projecting your chest forward instead, keep a long neck with the crown of your head up.
Tighten the Abs and Mind the Feet
You'll work your core muscles and maintain proper balance if you engage your abdominal muscles during your workout. Start by pulling your sitting bones together to activate your pelvic muscles. Keep your pelvis engaged as you move the same action up to your lower and upper abdominal muscles, pulling them into your spine. Keep pelvic and abdominal muscles contracted as you step with your whole foot planted on each pedal. Do not let your heels hang off the edge to avoid causing stress to the calves.