A slant board is optimal for stretching and exercising the calf muscles. The board is also useful as part of a rehabilitation routine for runners who have Achilles tendon problems. Slant board stretches should be performed very slowly with absolute control over the body's movements. The board is versatile in that it allows for deep stretches and also is useful for performing calf raises to train the muscle.
Calf and Achilles Tendon Stretch
Place your board in a doorway to use it to stretch your calves and Achilles tendons. Make sure the slanted side of the board is facing you. Place one foot on the board, toes first. Then step on with your other foot, toes first. Bring your body over your feet slowly. Use the frame of the doorway for balance. You will begin to feel the stretch in your calves immediately. If the stretch is too intense, step back with one foot, while maintaining a moderate stretch in the other foot. Switch after 20 to 30 seconds. Always keep a slight bend in your knees when stretching the calf muscles. This will help you avoid hyperextension.
Calf Raises
Step onto the slant board as you would for normal stretching. Use the frame of the doorway or a wall for balance. Allow your calves to stretch out completely; then raise your body by contracting your calf muscles. Push yourself up until you are standing on your toes. Hold for one count, then slowly lower yourself back to the starting position. After a few calf raises, you should feel your muscles become more flexible, allowing for a deeper stretch. Repeat 10 to 15 times, and perform three sets with one minute of rest in between each set. Always remember to keep your knees slightly bent during this exercise to help avoid hyperextension.
Leaning Stretch
Place the slant board a few inches from a wall. Step onto the slant board, putting one foot on top of the board so that it is not on the slanted portion. Plant the other foot on the slanted portion as you would for a normal slant board stretch. Keep your body aligned straight over your heel. Bring your arms forward and place your palms on the wall. Slowly begin to lean forward, supporting and balancing your weight through your arms. Lean forward until your head is close to the wall. Feel the stretch in your calf muscle and hold for one count. Slowly push yourself back with your arms until you are again aligned over your heel. Repeat 10 to 12 times; then switch legs. Always keep a slight bend in the knee of the calf muscle that is being stretched. This helps avoid hyperextension.
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