⚬ Start in a seated position on a chair with your legs bent and feet on the ground (without shoes).

⚬ Lift your right lower leg pointing your foot away from your body.

⚬ Rotate your foot slowly as if you were drawing circles with your toes.

⚬ Repeat several times then repeat on the other foot.

⚬ Start in a kneeling position (without shoes) then slowly sit back onto your heels.

⚬ Make sure the top of your feet are resting on the floor.

⚬ Use cushioning if this stretch is too painful.

⚬ Start on your hands and knees (without shoes).

⚬ Make sure your toes are turned under till you can feel a stretch on the soles of the feet.

⚬ You can remain in this position or slowly sit back on your heels.

⚬ Start in a kneeling position (without shoes) with your toes resting on a folded towel so they are raised slightly off the ground.

⚬ Slowly sit back onto your heels.

⚬ Use cushioning if this stretch is too painful but make sure the toes remain slightly raised.
 

⚬ Start in a kneeling position (without shoes) then slowly sit back onto your heels.

⚬ Make sure the top of your feet are resting on the floor.

⚬ Now lean back and lift your knees
off the floor, rest your hands on the ground behind you for support/balance.

⚬ Use cushioning if this stretch is too painful.