This exercise to stretch your feet is done standing up. The goal of this stretch is to push your arch forward in order to stretch out your tendons and increase flexibility.
This foot stretch is done by standing up and placing one foot out and putting pressure over your foot. Hold this position for about 30 seconds and then switch to the other foot.
You should feel this stretch over the tops of your feet. Your arch should be pushed all the way forward. Think about having your heels pushing over your toes.
Once you have done this stretch on both feet, shake out your feet so the muscles can relax.