What it does: Stretches the inner and outer arches.
Part A: Standing with feet hip-width apart, knees slightly bent and a ball next to your left foot, lift your left foot slightly. Using that foot, roll the ball until it’s positioned underneath your tow mound, directly beneath the knuckle of the big toe.
Part B: Breathe in. As you exhale, gently compress the ball with some of your weight as you roll the ball with some of your weight as you roll the ball to the heel, pressing it into the foot as you go. Lift your foot, position the ball under the second-biggest toe mound, and repeat. Continue until you’ve worked with each toe, then repeat with other foot.