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written by: Ryan Crandall PTA, NASM CPT, GIFT, outdoor enthusiast, slacker in training, & creator of FYI4ALL.com

Slacklining is fun, but are there real benefits?

Here is the scenario…You observe people in a park laughing, smiling, and balancing on this one-inch (or two inch) tight rope.  As curious as a cat, you approach intrigued by the joy you are seeing and soon they invite you to give it a try!  You tentatively step forward placing your foot on the line you notice that your whole leg is wobbling uncontrollably from side to side!  You pause, nervously laugh, take a deep breath and try once more.  Again like the first time, your leg seems to be taken over by some puppeteer who is laughing at your seemingly lack of balance and control…  Fast-forward a few months and several hours of practice and now you are able to walk on this line, perhaps even backwards!

So how does this happen?

The purpose of this paper is to first describe what slack lining is.  Secondly, describe the benefits of slack lining from a research standpoint.  And finally, we will chat about how slacklining might benefit you using others opinions including this authors.

Walking on a very thin surface has a fairly long history across this great earth!  Slacklining takes its roots back to the day when people would walk on ropes of about one inch thick, “tight roping”.  Historically speaking, the first person to walk on ropes was 2000 years ago in Kazakhstan!  Slacklining, on the other hand, is done on a 1 to 2 inch wide elastic band that has properties more like a trampoline versus a static rope. Slacklining has exploded in the last 20 years with its popularity following a continuum that ranges from recreational to highline to sport!  In ‘sport’ tricks are performed on the line (like jumping) while ‘highlining’ is suspends the line hundreds, maybe thousands of feet off the ground!

Ok, slacklining is fun, but are the scientific benefits beyond that?

There has NOT been a lot of scientific research done, but there are a few of studies that should be mentioned.  One study done in Switzerland showed that slack lining improves postural control by improving communication between sensors and the spinal cord (3).  This is really cool!  To understand this further, let’s think the opposite.  Imagine that you have been in a cast from a broken ankle for 6 weeks.  Take that cast off and just try to walk normal.  Notice how weird your foot feels?  Doesn’t move the same way it used to, does it?  It takes time to re-integrate the sensors (in the feet) to communicate well with the nervous system.  So in essence, keep if you practicing the body will adapt and find ways to learn the correct rhythm & timing necessary!  The second study found showed that slacklining seemed to increase the structural and functional plasticity of the hippocampus (2).  This fancy sentence basically means that slacklining might help the part of the brain that is responsible for navigation and memory.  We can add to this by saying that complex movement and intense exercise has been shown to be very good for the brain.  So get moving and it will make you smarter and healthier!  The final study I’d like to mention found that slacklining increased the rate of development of a muscular contraction (1). In essence, it says that it allowed the person to perform a given strength task slightly faster than before.  Another way to say this is that it didn’t increase strength; instead it increased how quickly one can use their strength.  In conclusion, from a research standpoint, we have some good evidence showing different reasons why slacklining can positively contribute to your health!

How else does Slacklining benefit us?

Research is often somewhat behind the people in the trenches so let’s quickly discuss now how slacklining might anecdotally help you.  First, one of the things you notice on a slackline is the INTENSE concentration it takes JUST to stand on it.  Your eyes must be glued on a static object in order to not fall (which you will), and this takes insane amount of focus.  That alone provides a HUGE benefit as Yogis have known for generations the positive impacts of meditation.  Meditation is nothing more than the ability to focus 100% on the task at hand.  Benefits from meditation include: lowering blood pressure and heart rate, reducing the tension on muscles, decreasing stress hormones, and allowing someone to feel in the moment, which feels great!

Another benefit is learning the ability to take a fall.  As humans who are upright creatures it pays huge dividends to know HOW to fall because we always eventually do, whether on a slackline or not!  The odds of you falling off a slackline on to a soft surface can be 100% and learning how to absorb this energy will to be key to injury prevention in slacklining and in life itself!  This is also why it might be a good idea to work with a professional prior to get started.

The final reason slacklining should be an activity that more people should try is because it is fun!  Life is stressful enough as it is, and if you can find an activity that you truly enjoy then you will likely then do MORE of it.  As a society that moves less and eats more it’s smart and cool to get outdoors and try activities that challenge your MIND & BODY, especially if it’s fun.

In conclusion, the human body is the most complex machine on the planet!  You can adapt to so many things, which is amazing since we all were helpless babies at one point.  Learn to use this incredible machine and your mind, body, and fun factor will skyrocket.

So, who wants to come outside and play?

References

1).  Granacher U, et al. Int J Sports Med. Slackline training for balance and strength promotion. 2010 Oct.

2). Hüfner K, et al.  Hippocampus. 2011 Aug. (8):855-65.

3). Keller M.  Scand J Med Sci Sports. 2011 Mar 8.