Maintaining and building balance, flexibility and strength is an essential component of maintaining good health and fitness, especially as we get older, seek more wellness in our lifestyle or get into more competitive sports.

There are a number of exercises you do a the gym, at home or in the yoga studio to help improve leg strength, endurance, flexibility, and balance. Since COVID-19, many people’s focus on their mental and physical health has skyrocketed, likely due to being kept indoors, out of the gym and sitting in from of a desk for work.

So 2023 continues to be an explosive year for individuals placing more focus and attention on their wellness and health, especially on key fundamental areas we all need to keep health as we age; improved balance, greater flexibility and power or strength.

One of the more popular and effective exercise tools that delivers all 3 benefits of flexibility, strength and balance, is the slant board, commonly known as a calf stretcher. Combining slant board exercises with a resistance band and massage ball, you get an explosive workout that goes beyond just your ankles, calfs, knees and thighs.

What are the health benefits from using a slant board?

If you haven’t seen or used a slant board before, it’s a fairly simple yet effective tool. A slant board for calf stretching is typically made of wood or plastic and can be adjusted to multiple angles. A wooden slant board is typically the preferred choice as they are far more sturdy, durable and stable, especially when considering different peoples weight and the multiple ways you can use the board can cause extra stress and weight; for example leg squats with a squat bar, barbell or t-bar adding an additional +100 lbs or more. A wooden slant board can typically hold up to 400 lbs or more, whereas a plastic slant board is more for light and careful movements with the foot half resting on the floor versus standing fully on the board.

So why what are the health benefits of doing calf stretches? There are numerous health benefits, such as improving posture, increasing flexibility, reducing the risk of injury, helps with preventative injury, compliments yoga stretches and postures for increased flexibility, build power in the quads, calves, hamstrings and knees, and much more.

One of or a few primary benefits of using a slant board is improve posture. As many of us found through the pandemic, sitting at a desk for long periods can cause poor posture, leading to back, neck, and shoulder pain. Using a slant board or calf stretcher can help stretch and strengthen the muscles that support good posture, leading to reduced pain and discomfort.

Now, ask any Yogi who uses a slant board with their yoga postures, and they’ll tell you that using a slant board can really help increase flexibility. The board allows for a greater range of motion, which can help improve flexibility in the hips, hamstrings, and calves, and even wrists and arms if you’re getting creative with your exercises and yoga moves. Increased flexibility can also help reduce the risk of injury during exercise.

Now that we have discussed the benefits of using a slant board, let’s dive into the top three exercises of 2023 to try.

Top 3 stretching exercises of 2023

1. Calf Raises with Resistance Band
Calf raises are a great exercise for strengthening the calves and improving ankle stability. Adding a resistance band to the exercise increases the intensity and effectiveness of the movement.

To perform calf raises with a resistance band:

1. Place the resistance band around the balls of your feet and hold onto the ends of the band with your hands.
2. Stand on the slant board with your feet hip-width apart and your heels hanging off the edge of the board.
3. Slowly raise your heels as high as you can, then lower them back down to the starting position.
4. Repeat for 3 sets of 10-15 reps.

This exercise is great for improving ankle strength and stability, which is important for daily activities such as walking and running.

2. Hamstring Curls with Massage Ball
Hamstring curls are a great exercise for strengthening the hamstrings and improving hip stability. Adding a massage ball to the exercise can help increase mobility and decrease muscle tension.

To perform hamstring curls with a massage ball:

1. Lie on the slant board with your knees bent and your feet flat on the board.
2. Place the massage ball under your heels.
3. Lift your hips up into a bridge position, then slowly curl your heels towards your glutes.
4. Lower your hips back down to the starting position.
5. Repeat for 3 sets of 10-15 reps

This exercise is great for improving hamstring strength and mobility, which can help reduce the risk of injury during exercise.

3. Squats with Resistance Band
Squats are a great exercise for strengthening the legs and core. Adding a resistance band to the exercise increases the intensity and effectiveness of the movement.

To perform squats with a resistance band:

1. Place the resistance band around your thighs, just above your knees.
2. Stand on the slant board with your feet hip-width apart.
3. Lower your body down into a squat, keeping your chest up and your knees tracking over your toes.
4. Push through your heels to stand back up to the starting position.
5. Repeat for 3 sets of 10-15 reps.

This exercise is great for improving leg and core strength, which can help with everyday activities such as lifting and carrying objects.

In summary, using a slant board with a resistance band and even a small massage ball can have numerous health benefits, including improving posture, increasing flexibility, and reducing the risk. Try it next time you’re at the gym or in the yoga studio or at home. And if you don’t have a slant board readily available, you can try finding a small ledge (ex. stair well) or block to practice your calf raises. While these will be more difficult to combine with a resistance band for the full body and core workout, its a great first step to get use to the technique and realize some of the health benefits calf stretching offers.