Foot Stretch: Sit on the floor with your legs in front of you. Loop a towel around your feet. Keeping the heels on the floor and pull the towel with both hands. Use the towel to draw the middle foot and toes towards your body. Hold in this position for a few seconds and then relax. Repeat this exercise 5 times.

Ankle Stretch: Sit with your legs stretched out in front of you. Point your foot down and then bring it towards you as far as is comfortable. Hold for a few seconds, then relax and repeat 10 times

Given below is a foot care routine, that is simple and is not time consuming and that you can follow a few times a week. 

• The first step to good foot care is to remove the hard skin from your feet. You may have to use a pumice stone or apply cream generously on the area in order to remove the dead foot skin. Soak your feet in a bowl of slightly hot water. This will soften the dirt and the dead skin, which will allow you to remove it easily. You could use a foot file as well, rub your skin gently and rinse off the flaky residue.
• After this soak your feet for about 10 min in a bowl of warm water. Add some mineral salts or palm sea salts, along with a few drops of lavender essential oils that will relieve the aches and reduce the swelling.
• Dry your feet, especially between your toes. Trim the nails of your toes by cutting straight across the tip. Shape the corners with an emery board.
• Massage your feet with rich foot skin cream. Cup your hands on either side of your foot and with your thumbs firmly press the upper part of your foot while pushing your thumbs outwards.
• Gently massage the anklebone in a circular motion to remove any stiffness in the ankle.
• Remove the extra cream from your nails. Then place cotton wool tufts in-between your toes to keep them apart.
• First apply a base coat of nail polish and then apply a second coat if required. When you apply nail polish, begin from the middle of the nail with one quick stroke and then work outwards.
• Wait for ½ an hour before wearing your shoes.