Feet Stretch Routine

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1. Plantar Stretch (Toes Tucked Under in Kneeling) Target: 

Plantar fascia, toes, and foot arch 

How to Perform:  

1. Begin in a kneeling position on a mat. 
2. Tuck your toes under so the balls of your feet and toes are pressing into the floor. 
3. Slowly sit your hips back onto your heels to intensify the stretch in the soles of your feet.
4. Keep your spine tall and breathe deeply. 
5. Hold for 20–30 seconds. 
6. Repeat 2–3 times.  

Modification: 

Place a towel under the knees or rest hands on a surface in front of you to reduce pressure.  

2. Dorsal Stretch (Top of Feet Down in Kneeling) 

Target: Top of feet, ankles, and shins  

How to Perform:  

1. From kneeling, untuck your toes so the tops of your feet (dorsal side) rest flat on the floor. 
2. Slowly sit back toward your heels, feeling a stretch through the tops of your feet and ankles. 
3. For a deeper stretch, lean your weight back slightly while keeping your spine straight.
4. Hold for 20–30 seconds. 
5. Repeat 2–3 times.  

3. Plantar Fascia Massage (Using a Ball) 

Target: Foot arch and plantar fascia  

How to Perform:  

1. Sit in a chair or stand with one foot resting on a tennis ball or similar-sized massage ball.
2. Gently roll the ball under your foot, focusing on the arch and any tight or tender spots.
3. Apply gentle pressure and move slowly from heel to toes and back. 
4. Roll for 1–2 minutes per foot. 

Tip: Do this barefoot for better sensitivity and effectiveness.  

Benefits of This Routine:  

1. Increases foot flexibility and mobility 
2. Reduces tension in the arches and toes 
3. Supports ankle mobility and lower body alignment 
4. Helps relieve foot fatigue or plantar fascia discomfort