Hold the right foot in your left hand, place your thumb at the head of the metatarsals and the four fingers on the instep.  With your right hand, massage the fingers upward, accenting the massage at the tips of your fingers.

Work the sides of the food upward with both hands.

Grab the Achilles tendon with your thumb and index finger and massage upward on the tendon, holding the leg.

Work the instep with your whole hand open, moving upward.

Make flexing motions of the leg over the thigh.  Use your left hand to firmly hold the knee.  Gently bend the leg over the thigh, reaching the limit without causing pain.  Extend the leg without removing your hand from the knee, while gently rubbing with the heel of your hand until you reach complete extension.

Once you have completed this progression of movements with the right foot, move on the the left and work it in the same form.