Slant Board 101
Balance is an essential component to athleticism. Lack of balance is also a major health problem among seniors. The slant board will help strengthen your feet, as well improve your balance, proprioception, and posture. This fantastic workout can be finished in approximately 5 minutes.
You will work all the muscles in your legs with extra emphasis on your calves, quadriceps, hamstrings and hips. You will also work all of the muscles in your feet.
Procedure:
Exercise one foot at a time. Start by placing your bare foot on the slant board with the big toe facing the sky. Your toes should be spread as far apart as possible to maximize foot usage and grip.
Align the center of your heel between the second and third toes. Balance on the ball of your foot, making sure it doesn't turn in or out. Keep your hips level and facing the forward. If you have someone to help you can toss a ball back and forth to increase the difficulty, or off a wall to yourself. Vary the height of the toss. Balance as long as you can, the amount of time you spend on the board will vary with your abilities...anywhere from a 10-20 seconds to a few minutes per direction is standard.
Repeat this process three times, each time facing a different direction on the board. Toes facing up the slant of the board, toes facing to one side, then toes facing the opposite side. Once you've done one foot, do your other foot. If you're weak with one foot, start with it, and hold it longer.
Focus on maintaining your balance, and move to the next direction when you lose your balance, or after about a minute.
This exercise is not complete until you've done all three directions!
Tips:
In the beginning start off near a wall or rail because you may lose your balance. You will be ready to adjust the slant board to the next level when you can stand and maintain balance for 45 seconds.
It's important that you focus your attention on the balls of your feet, as well as your big toe.
Required Equipment:
Slantboard
Optional Equipment:
Small Ball
Comments
Re: Slant Board 101
its a 3lb ball. The weight will put you out of balance and force you to restabilize.
Re: Slant Board 101
I use any ball that I can get my hands on tennis, soccer, basketball. The points is to test the balance while forcing yourself into good body position.
Re: Slant Board 101
How heavy is the green mini medicine ball that you folks use? Thanks.
Re: Slant Board 101
How heavy is the green mini medicine ball that you folks use? Thanks.