Ankle circles
Lie on the floor or in your bed, then stretch one of your legs up and circle your ankle for up to 15 seconds. Repeat the process with the other leg to relieve back, hip, knee and joint pain.
Heel tendon stretch
Stand in front of a wall and extend your leg in front of you, bending the right knee while moving your hips towards the wall. Hold the position for half a minute, then repeat the process with the other leg and twice a day for best results.
Heel stretch
Sit on the floor with one leg in front of you, putting the other bent under your thigh. Try reaching your toes and move them around for half a minute. Repeat the process with your other leg as well.
Foot massage
Put a tennis ball on the floor, then step on it with the arch and go back and forward on the ball. This exercise will relax your muscles and relieve back pain.
Upward stretching
Lie on the floor and extend your legs in front of you, the wrap a longer towel around your feet and raise them while keeping your knee straight. Stop when the knee is just over your head, hold for 30 seconds, then switch legs.
Resistance bend stretch
Put a chair in front of you and sit down on the floor, then wrap one end of a resistance bend on the chair and the other on your feet. Pull back as much as you can until you feel tension in the feet muscles, hold the position for 15 seconds, then repeat it 10 times.
Here’s a video that will show you some of the stretches which will relieve the terrible pain in your hips, back or knees:
