Sit on the floor with your low back as close to the couch, chair, or wall as possible to allow a lengthened spine. You can also lean back on your palms to lengthen the spine.
Align your legs and feet in front of you as if you standing in your line. Work on one leg at a time, moving the non working leg off to the side.
Now in this position, bring the toes up towards your nose - Then flex your foot up - now bring your foot down with the toes still up and point the toes down last
Toes up, Pause, Foot up, Pause, Foot Down, Pause, Toes Down, Pause. Repeat this 10 times.
Switch legs and repeat.
Do 3 sets of 10 for each leg.