(1) Starting position
(2) Gently rotate your heel and forefoot in opposite directions
(1) Sit down comfortably on an exercise mat so that the foot you’re going to exercise is at right angles to the lower leg. Use one hand to grab your forefoot and the other to grab your heel. (2) Now, begin very gently twisting both hands in opposite directions, as if you were trying to wring out a towel. Turn the heel towards the instep and the forefoot towards the outer edge of the foot. Make sure to only ever move your foot very gently; release as soon as you feel any resistance or pain.
Repetition: 10 - 20 repetitions per foot
Strengthen the foot muscles
Improve foot stability