Just RoQH Ankle Balance Board

Built to RoQH your Feet and Balance

Introduction & Disclaimer

INTRODUCTION

Thank you for choosing the Just RoQH Ankle Balance Board.
This product has been developed to train ankle stability, foot arch control, mobility, balance, and coordination in a friendly and effective way, suitable for rehabilitation, prevention, and performance.

Made from sustainably sourced bamboo, the Ankle Balance Board delivers a premium feel with a splinter-free, smooth finish built for daily training.

DISCLAIMER & SAFETY

Use this product responsibly and without pain. Stop immediately if you experience sharp pain, swelling, or instability.
Always follow the advice of your therapist or physician during rehabilitation.
Train at your own risk, and choose a stable, non-slippery surface.
Stand near a wall or chair for support during first sessions.
Train barefoot or with grip socks for best control.

Target Groups & Usage

The Just RoQH Ankle Balance Board is designed for:

Rehabilitation: after ankle sprains, surgery, or long-term ankle discomfort.
Athletes who want to strengthen ankle and foot stability (e.g., ballet, skating, ice skating, running, walking).
Everyday life and work: walking confidently, climbing stairs, or standing for longer periods.
Yoga and balance enthusiasts seeking additional coordination and stability challenges.
(Bron: User Manual Target Groups, p.4)

Using the Board

The Just RoQH Ankle Balance Board features interchangeable slats and Balance Balls that provide two levels of difficulty.
The innovative Quick Release System allows you to switch slats quickly and safely.
The included scraper tool helps you remove the Balance Balls easily without damaging the Velcro® or your hands.
(Bron: User Manual Using the Board, p.4)

Product Overview

JUST ROQH ANKLE BALANCE BOARD

Product Components

Forefoot Board – the top platform where your forefoot rests
Heel Board – the bottom platform that supports the heel and allows for controlled movement
Quick Release Slats – used to adjust the level of difficulty and create progressive balance training
Half-Round Balance Balls – provide different levels of instability for customized balance challenges
Scraper Tool – allows safe and easy removal of the Balance Balls without damaging the Velcro®
Canvas Carry Bag – durable storage bag for all components, easy to transport and keep organized

Training Frequency & Progression

Recommended Frequency

Beginners (Slats only):

2–3 times per week
10–15 minutes per foot
10–15 repetitions or holds
Allow 1 rest day between sessions

Advanced (Balance Balls):

3–5 times per week
10–15 minutes per foot
15–20 repetitions or holds

General Guidelines

Move slowly and with control
Prioritize quality over quantity
Increase difficulty step-by-step
Track time, repetitions, and stability

Warm-Up (5 Minutes)

Before you begin your training, start with a simple 5-minute warm-up:

Ankle Circles – loosen the joint and activate stabilizing muscles
Knee Lifts – warm up the hips and improve balance control
Heel-to-Toe Roll – activate the foot arch and lower leg muscles
Squats – warm up the knees and engage the leg muscles
Balance Activation – stand tall and balance for 20 seconds per side

Exercise 01 — Ankle and Foot Activation

Loosen the joint and activate stabilizing muscles.
How to perform:

Stand tall and place one foot on the board.
Move your forefoot left and right while the heel stays on the heel board.
Keep your upper body still.
Use smooth, controlled motions.

(Bron: Exercise 01 – p.7 van jouw User Manual)

Exercise 02 — Toe Mobility

Improve toe control and activate foot muscles.

How to perform:

Stand with the forefoot on the board and heel on the heel board.
Keep toes grounded and lift the heel slowly.
Lower the heel under control.
Repeat several times with smooth motion.

Exercise 03 — Relax & Align

Improve alignment and mobility.

How to perform:

Stand tall with one foot on the board.
Move your knee forward in line with your toes.
Keep your heel grounded.
Maintain a straight upper body.

Exercise 04 — Knee Over Toes

Improve joint strength and mobility.

How to perform:

Stand with one foot on the board, heel grounded.
Slowly bend the knee forward over the toes.
Keep hips aligned and torso straight.
Use a wall or chair if needed.

Exercise 05 — Controlled Lean Forward

Strengthen lower leg muscles and balance.

How to perform:

Stand upright with both feet on the board.
Lean your body slightly forward without lifting the heels.
Keep your core active.
Return slowly to neutral.

Exercise 06 — Heel Stability

Build heel control and ankle stability.

How to perform:

Place the heel on the heel board and forefoot slightly lifted.
Move foot gently side to side.
Keep movements slow and controlled.
Upper body remains still.

Exercise 07 — Foot Arch Activation

Activate the plantar fascia and arch muscles.

How to perform:

Stand with the arch on the board.
Curl the toes slightly to activate arch muscles.
Maintain slow and steady motion.
Avoid gripping the board too hard.

Exercise 08 — Balance Shift

Improve balance control and weight transfer.

How to perform:

Stand with both feet on the board.
Shift your weight slowly from left to right.
Keep shoulders level.
Control the movement with your core.

Exercise 09 — Controlled Rotation

Enhance rotational ankle stability.

How to perform:

Stand tall with one foot on the board.
Rotate gently inward and outward.
Keep knee aligned with toes.
Maintain slow, controlled motion.

Exercise 10 — Single-Leg Balance (Beginner)

Develop basic balance control.

How to perform:

Stand on one leg with foot on the board.
Keep the other leg lifted slightly behind you.
Hold balance for 10–20 seconds.
Use support if needed.

Exercise 11 — Single-Leg Balance (Advanced)

Increase difficulty and coordination.

How to perform:

Stand on one leg with foot on the board.
Lift the other leg forward or sideways.
Maintain a straight posture.
Hold balance for 20–40 seconds.

Exercise 12 — Full Balance Control

Master full-foot stability.

How to perform:

Place the whole foot on the board.
Move slowly through small ranges of motion.
Keep hips level and core active.
Focus on smooth transitions.

Exercise 13 — Full Foot Activation

Activate forefoot, arch, heel and stabilizers.

How to perform:

Place the full foot evenly on the board.
Lift heel slightly, then toes slightly.
Move through the full foot gradually.
Keep movement slow and coordinated.

Yoga & Relaxation

Yoga Poses

Mountain Pose (Tadasana)
– Stand tall with feet grounded and aligned.
– Relax your shoulders.
– Lift your spine gently.

Warrior I (Virabhadrasana I)
– Step one foot forward.
– Bend the front knee.
– Keep the back leg strong.

Warrior II (Virabhadrasana II)
– Open hips to the side.
– Extend arms.
– Keep shoulders relaxed.

Warrior III (Virabhadrasana III)
– Lean forward.
– Lift back leg straight behind you.
– Engage your core.

Tree Pose (Vrksasana)
– Place foot high on opposite leg.
– Knees open.
– Hands together or overhead.

Dancer Pose (Natarajasana)
– Hold the foot behind you.
– Lift chest.
– Keep balance with slow breathing.

Seated Forward Fold (Paschimottanasana)
– Sit tall.
– Fold forward from the hips.
– Keep spine long.

(Bron: Yoga & Relaxation sectie uit jouw User Manual)

Relaxation

– Lie down comfortably on your back.

– Close your eyes.

– Breathe slowly and deeply through the nose.

– Relax your shoulders and hips.

– Stay for 1–3 minutes.

Breathing Technique

– Sit comfortably.

– Inhale through the nose for 4 seconds.

– Hold for 2 seconds.

– Exhale slowly for 6 seconds.

– Repeat 4–6 times.

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