Slant boards, also known as incline boards, have gained popularity in recent years. Used for exercise routines and physical therapy sessions, slant boards help improve flexibility, balance, and strength.
In this article, we will explore everything you need to know about slant boards, including their benefits, types, and how to use them.
So, let’s get going!
Benefits of Using a Slant Boards
There are plenty of benefits to incorporating balance boards into your routine.
Improved Flexibility: One of the main benefits of using a slant board is that it helps improve flexibility in your lower body. By placing your feet on the board, you can stretch your calf muscles, hamstrings, and ankles more effectively. If you have range of movement issues, the slant board helps you open up, which helps reduce the risk of injury and improves overall performance.
Enhanced Balance: Slant boards help improve balance by challenging the stability of your lower body. By standing on a slant board, you activate more muscles in your feet and ankles, which strengthens supporting muscles and gives you more stability.
Increased Strength: Using a slant board can also help improve lower body strength by adding resistance to your exercises. Squats, lunges, and calf raises performed on a slant board require more effort from your lower body muscles, resulting in increased strength and muscle tone.
Types of Slant Boards
Fixed Angle Boards: These slant boards have a fixed angle, usually between 15 to 30 degrees. They are suitable for beginners and can be used for stretching, balance exercises, and lower-body workouts.
Adjustable Angle Boards: These slant boards can be adjusted to different angles, making them more versatile and suitable for intermediate and advanced users. They can be used for a variety of exercises, including squats, calf raises, and leg presses.
Multi-Purpose Boards: These slant boards are designed for multiple uses, such as stretching, balance exercises, and massage. They often come with additional features, such as massage rollers, resistance bands, and adjustable angles.
How to Use a Slant Board
Start with a low angle
If you are a beginner, start with a low angle of 15 to 20 degrees and gradually increase the angle as your strength and flexibility improve.
Warm up before using a slant board
It is important to warm up before using a slant board to reduce the risk of injury. Perform some light cardio exercises or dynamic stretches to prepare your muscles for the workout.
Choose appropriate footwear
Wear athletic shoes with good support and grip when using a slant board to ensure safety and stability.
Use proper form
When performing exercises on a slant board, maintain proper form to avoid injury. Keep your knees aligned with your toes, and avoid leaning too far forward or backward.
Gradually increase intensity
Start with fewer repetitions and sets and gradually increase the intensity and duration of your workouts as you become more comfortable and confident with the equipment
What can you do on a Slant Board?
Calf Stretch: Stand on the slant board with your heels hanging off the edge. Slowly lower your heels down towards the ground, feeling a stretch in your calf muscles. Hold for 10 to 30 seconds and repeat for 2 to 3 sets.
Squats: Stand on the slant board with your feet shoulder-width apart. Slowly bend your knees and lower your body towards the ground, keeping your back straight and your knees aligned with your toes. Pause at the bottom of the movement, then slowly return to the starting position. Repeat for 10 to 15 repetitions and 2 to 3 sets.
Lunges: Stand on the slant board with one foot in front of the other. Slowly bend both knees, lowering your body towards the ground until your back knee almost touches the floor. Pause at the bottom of the movement, then slowly return to the starting position. Repeat for 10 to 15 repetitions on each leg and 2 to 3 sets.
Calf Raises: Stand on the slant board with your heels hanging off the edge. Slowly rise up on your toes, squeezing your calf muscles at the top of the movement. Pause for a second, then slowly lower your heels back down toward the ground. Repeat for 10 to 15 repetitions and 2 to 3 sets.
Balance Exercises: Stand on the slant board with your feet shoulder-width apart. Shift your weight to one foot and lift the other foot off the board, holding for 10 to 30 seconds. Repeat on the other foot for 2 to 3 sets.
Leg Press: Sit on the slant board with your back against the board and your feet on the platform. Slowly press your feet forward, extending your legs until they are straight. Pause for a second, then slowly return to the starting position. Repeat for 10 to 15 repetitions and 2 to 3 sets.
Check out some more stretches here!
Are Slant boards good for your knees?
There are several studies that suggest Slant Boards are not only ok for your knees, but in some cases, can lead to improvement in knee mobility and strength. A recent study showed that home-based training using a slant board is safe and significantly improves walking function in post-stroke hemiparetic patients.
Are Slant Boards good for your back?
Yes, slant boards can improve blood flow to your entire body and help alleviate back pain. In addition, squatting using a slant board can fix physiological compensations and improve form.
Conclusion
Slant boards are a versatile and effective tool for improving flexibility, balance, and strength. Whether you’re a beginner or an advanced user, incorporating a slant board into your workout routine can help you achieve your fitness goals faster and more efficiently.
Remember to choose the appropriate type of slant board, warm-up before using it, use proper form, and gradually increase the intensity of your workouts to ensure safety and maximize results.
Check out our favorite Slant Boards here!