The Benefits of The Slantboard
Have you ever used a slantboard?
I first learned about this device from Knees Over Toes Guy, and it's been a cool little addition to my training equipment.
I even bought one for my grandmother this summer because she's been unable to bend her knee more than a few degrees after having a knee replacement surgery. She's been using it regularly and can feel the difference it's making in the tightness behind her knee.
You can use a slantboard for a lot of things, but I primarily use it for stretching my ankles, calves, hamstrings, and lower back.
Take off your shoes, place the slantboard at an angle you can handle, and stand on the board with your toes facing uphill.
If your Achilles tendons, ankles, or calves are super tight, this alone may already be an intense stretch in those areas.
Now... lock out your knees by actively flexing your quads, and then slowly bend at the waist, reaching for your toes and keeping your legs completely straight. It's okay to let your back round as long as you don't feel any sharp pains.
You should feel an intense stretch on the back of your legs, going through your ankles, calves, and hamstrings, and into your hips and lower back.
Stay here for a moment, and take a big breath, then exhale and allow yourself to relax further into the stretch, reaching for a few extra inches.
Repeat this breathe & relax technique a few times and see how far you can reach. Excellent work if you're able to reach BEYOND your toes.
Now... slowly unhinge at the waist until you're standing upright again. Be careful because you may have a headrush.
That's it. That's how I use the slantboard.
This is basically a bodyweight version of the "Jefferson curl," and it's fantastic for loosening up your posterior chain and lower back.
If you sit a lot or have tight hamstrings, I recommend this stretch along with the "couch stretch" I mentioned last week.
Give it a try and see how much it helps.
Hope you have a great week!
Spartan Training & Coaching