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This is Brent coming at you with another
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go over the slant board stretch as an alternative to the wall stretches I showed
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you before. Although that's a great stretch and it's something that you
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should have in your repertoire, to get the most out of it is actually fairly
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complicated to teach. So I'm going to show you guys how this stretch fulfills all of
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our criteria for a great stretch. It supports the bottom of the foot so we
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don't take the chance of stretching out those intrinsics of the foot, those
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intrinsic flexors that support the medial arch. We're going to keep the hip in
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a neutral position, so none of this long sit, pulling up with a strap, which puts
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the hip into flexion, knee into total extension, pulling up into dorsiflexion
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which has the potential to over stretch that sciatic nerve over time. We can put
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a considerable amount of force through a slant board, right. We have our entire
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body weight contributing to this force, and lastly, this is where things get
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really really simplified, in that wall stretch I had to work really hard to get
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somebody from that everted, turned-out position, that we're trying to correct
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with a calf stretch, into this inverted and dorsiflexed position. With a slant
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that becomes two simple queues. I think if you have tried that wall stretch I
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showed, you realize it takes a little bit of effort. I'm going to have my friend, Yvette,
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come out, she's going to help me demonstrate. So, first things first, the
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reason I've never showed this stretch before, I hadn't found these OPTP slants
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before, and this is not just an endorsement for a product, slant boards
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had the tendency to be really expensive, like in that hundred to two hundred
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dollar range, it makes it very hard for me to look at a client or a patient and
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go, 'hey I need you to get this for home', not to mention some of the slant boards
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I've had in the past were a little rickety on top of being expensive. These
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OPTP slants you can get on Amazon for 21 bucks, and it comes with two, if I beat
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them up it doesn't matter a terrible amount, they seem to last
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three to six months anyway, and then I just buy another set. I can refer a
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client to get these for home, so I know that in between our sessions they're
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continually working on gaining that dorsiflexion. Now, let's get back to the
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queues on this stretch so I can show you how simple this really is. Rather
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than that wall stretch where we had to turn the foot in and work on tibia on
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foot inversion and take a step sideways and do all this queuing, all I have to
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ask Yvette to do is go, "okay stand up on the slant board, hold on to this for
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support." She's going to turn her feet a little pigeon-toed, so pinky toe pointing
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forward, or fifth metatarsal pointing forward, and then once she gets into a
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little bit of rotation this way, all I need to do is externally rotate her legs
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a little bit to pop her arches back up, and I can do that with a simple queue of
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squeeze your glutes, and stand up nice and tall. Alright, so now we have a nice calf
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stretch. We have the hip in neutral position, so no sciatic nerve issues, we
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have the foot in inversion, so that's not a problem. We have a considerable
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amount of weight with our whole body weight in the stretch, and it's
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absolutely no effort for the patient or client. This actually, for the
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most part, unless somebody has arthrokinematic dysfunction that you're going to
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have to take care of, I actually find this more effective than doing manual
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stretching on a patient or client. Now, the only problem with the OPTP slant
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is that the angle isn't very steep. So this is great for somebody who just came
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in who is very tight, but after a few weeks of doing this they're going to get as
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much as they can out of the OPTP slant and we're going to have to find something
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a little bit more intense. So we're going to trade in two pieces of cheap foam, and
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by cheap I just mean less expensive, which I love, for another piece of cheap
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foam, which is the half foam roll. So if I take this half foam roll and put it flat
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side up, when Yvette comes and steps on it and does the exact same queues,
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she's pinky toe pointed forward, she gets her heels down on the
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floor, and she can be leaned back a little bit, that's okay and then she
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squeezes her glutes, we're right back to having a nice slant board, bottom of foot
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supported, she's in that inverted position. Squeeze your glutes, and
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you can see here that the half foam roll is actually a fairly steep angle. So this
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gives her a lot more to work on. For Yvette, personally, I would actually give her
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the half foam roll for home, rather than the OPTP slants because the OPTP
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slants looked a little not challenging enough for her. So there you go.
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I want you to learn that wall stretch. That wall stretch is important
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in the previous video. It's important that you have a technique that requires
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absolutely no equipment. All of you who have runners with tight calves who
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end up doing these events and need some way to warm up beforehand, they need
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something with no equipment, but for your clubs get something that you can use for
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a slant board, it will make your life a ton easier, and then make sure that if
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your clients have lower leg dysfunction, your patients have lower leg dysfunction
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and some sort of ankle, foot, lower leg injury, that you get this stuff for home
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so that they can continue working on it. I hope you get a huge results, I