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You can use a shot or tennis ball as Myers suggested, or a neat little instrument known as the FootWheel to stretch and relax the plantar fascia and extinguish myofascial trigger points. Basically, it was created to develop feet happy as many report that the FootWheel will soothe tired, achy feet in secs!
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Most people do no know any time they fail weekly to the specific muscles they won't see any progress built in. Others do no know that working only on one muscle category per week is not enough, because need to on whole body if you wish to see progress on each specific muscle category.
End the movements with lifting dumbbells over your while an individual might be coming to standing placement. And slowly return back at your starting point then start again. There no hard task in it, so you can also make it as routine.