•  “While seated, roll your foot back and forth over a frozen water bottle, ice-cold can, or foam roller. Do this for one minute and then switch to the other foot.

• Next, cross one leg over the other for the big toe stretch. Grab your big toe, pull it gently toward you, and hold for  30 seconds. Do this three times, then reverse and do the same with the other foot.

• For the third seated exercise, fold a towel lengthwise to make an exercise strap. Sit down, and place the folded towel under the arches of both feet. Grab the ends of the towel with both hands, and gently pull the tops of your feet toward you. Hold for 30 seconds, and repeat three times.”

http://www.healthline.com/health/fitness-exercise/plantar-fasciitis-stretches?s_con_rec=true#Stretching2