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Exercise handout — move better, feel better.
Slant Board Calf Stretch
Passive calf stretch using an inclined slant board. Allows sustained stretch without effort.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
No equipment? Try: Book against wall, Wedge, Rolled towel under toes
Dosage
2
Sets
60 sec
Reps / Time
30 sec
Rest
60 sec straight knee + 60 sec bent knee
Tempo
Step-by-Step Guide
Set up
- Place slant board against wall or sturdy surface
- Stand on board with heels at bottom
- Face uphill (toes higher than heels)
No image for this step. Follow the written instruction.
Step 1 of 4
Stand with feet hip-width on board
No image for this step. Follow the written instruction.
Step 2 of 4
Keep knees straight to stretch gastrocnemius
No image for this step. Follow the written instruction.
Step 3 of 4
Hold position and let gravity stretch
No image for this step. Follow the written instruction.
Step 4 of 4
Bend knees slightly to target soleus
Breathing
- Breathe deeply and relax
Form Cues
- Relax into the stretch
- Don't force - gravity does the work
- Straight knee = upper calf
- Bent knee = lower calf
Common Mistakes to Avoid
- Leaning forward too much
- Not relaxing
- Board too steep to start
- Forgetting bent knee variation
Safety Information
Good for sustained stretch. Avoid if Achilles tendinopathy is flaring.
Progressions
Steeper angle, single leg, longer holds
Regressions
Lower angle board, shorter holds
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.