The Mobility Guide

Your board works best as a short daily habit. This routine takes about five minutes: do it in the morning, after a walk or run, or while the kettle boils.

Before you start

  • Place the board on a flat, non-slip floor, next to a wall, counter or chair you can hold.
  • Barefoot or in flat shoes. Move slowly and never bounce.
  • A stretch should feel like a firm pull, never sharp pain. If it hurts, lower the angle or stop.
  • If you have an injury, recent surgery or a medical condition, ask your doctor or physiotherapist which moves suit you.

The 5-minute routine

1. Calf stretch

Lowest or second angle · 2 × 45 seconds

Calf stretch on the Incline Stretch Board

Stand on the board with both heels down and your toes pointing up the slope. Keep your knees straight and your hips over your feet, and let your heels sink until you feel a steady pull in your calves and Achilles. Breathe slowly. If it's too strong, drop an angle or hold a wall.

2. Calf raises

Second angle · 2 × 12 slow reps

Calf raises on the Incline Stretch Board

From the same position, rise up onto the balls of your feet for two seconds, then lower your heels for three seconds until they sink below the start. Slow lowering is where the work is. Hold a counter for balance.

3. Hamstring fold

Second or third angle · 3 × 30 seconds

Hamstring fold on the Incline Stretch Board

Stand on the board with your toes pointing up the slope and soften your knees slightly. Hinge at the hips and let your hands slide down your shins toward the board. Stop where you feel the back of your legs, not your lower back, and hold.

4. Heel-raised squat

Turn the board so your heels are on the high end · 2 × 10 reps

Heel-raised squat on the Incline Stretch Board

Stand with your heels on the raised end and your toes toward the low end, feet hip-width apart. Sit down slowly between your knees, keeping your chest up, then stand back up. The raised heels let you squat deeper with less strain on tight ankles.

5. Hip-flexor lunge

Any angle · 2 × 30 seconds per side

Place the board behind you and rest the ball of your back foot on the slope, front foot flat on the floor in a long lunge. Tuck your pelvis under slightly and shift forward until you feel the front of the back hip open. Switch sides.

Setting the angle

Takes ten seconds

Setting the angle on the Incline Stretch Board

Lift the raised end, swing the kickstand into the notch you want and press the deck down until it sits firmly. Start on the lowest notch for your first week and move up one notch at a time as you loosen.

Your first four weeks

  • Week 1: lowest angle, moves 1–3 once a day.
  • Week 2: add the squat, move up one notch for the calf stretch when it feels easy.
  • Week 3: full routine, twice a day if you can (morning and evening).
  • Week 4: use the angle that gives a steady pull and keep the habit going.

Questions about your board? Email loominouscontact@gmail.com.