Hi welcoe to HCM I have gone thru your query regarding exercise for plantar fasciitis . Plantar fasciitis or jogger s heel is a common painful disorder affecting the heel and underside of the foot . .Dear Linda ,I would like to suggest you to know the cause of the problem . Removing the cause is the best remedy It is often caused by overuse injury of the plantar fascia, increases in exercise, weight, or age. Plantar fasciitis, can be caused by a number of things, but typically our footwear is the culprit. Another cause , Obesity is seen in 70% of individuals with plantar fasciitis . Studies have suggested strong association exists between an increased body mass index and the development of plantar fasciitis in the non-athletic population . It has not been observed in the athletic . About 90% of plantar fasciitis cases are self-limiting and will improve within six months with conservative treatment, and within a year regardless of treatment . To prevent plantar fasciitis, practice yoga poses , When you feel better . 1. Lie on your back, legs together. Strongly extend through the heels. Keep the left leg pressed on the ground as you bend the right knee to the chest. Place a strap around the arch of the right foot and hold the strap loosely in both hands. 2.Exhale and extend the right leg straight up. Walk your hands up the strap until the elbows are fully extended. Keep your neck relaxed and make sure you are not throwing your head back. 3.Lengthen the back of the leg between the buttock bone and heel. Try not to be overly enthusiastic about pulling your leg toward your chest. Instead, emphasize the grounding of your left leg as you draw your arms back into their sockets and lift your collarbones. Hold for 30 seconds to one minute. Breathe evenly and then slowly release. Repeat on the left side. 4. Basic seated posture — Sit at the front edge of your chair with your spine lengthened, chest lifted, shoulders relaxed down and away from your ears, feet on the floor and knees directly over ankles. Breathe gently and evenly. 5. Basic standing posture — Standing straight, feet hip width apart, feet pointed forward, chest lifted, shoulders back and dropped away from ears, gaze forward, crown of head lifted, neck and spine lengthened. Breathe gently and evenly. 6. Seated straight leg foot and ankle warm-ups — From your basic seated posture, extend your legs straight in front of you, heels on the floor. Start by wiggling your toes. Next, warm up the ankles by flexing and extending both feet, pointing your toes toward you and away from you. Loosen the ankles further by drawing circles with your feet. First one direction, then repeat in the opposite direction. Prancing feet — Now take your basic standing posture. Gently lift your right heel off the ground and roll onto your right toes. Place heel back on ground and repeat movement on the left side. Alternate sides. You may hold onto the back of a chair to aid with balance. This builds flexibility in the toes and stretches the arch of the foot. Calf and Achilles stretch – Stand tall, extend your right leg back behind you and gently bend the left knee. While keeping the right leg straight, gently lower the right heel until it is flat on the floor. Be sure to keep your back foot and toes pointing straight ahead. Activate a stretch of the Achilles tendon by bending the right knee. Repeat on the left side. By doing all the above exercises our aim is to increase flaxibilities Prancing feet — Now take your basic standing posture. Gently lift your right heel off the ground and roll onto your right toes. Place heel back on ground and repeat movement on the left side. Alternate sides. You may hold onto the back of a chair to aid with balance. This builds flexibility in the toes and stretches the arch of the foot. Calf and Achilles stretch – Stand tall, extend your right leg back behind you and gently bend the left knee. While keeping the right leg straight, gently lower the right heel until it is flat on the floor. Be sure to keep your back foot and toes pointing straight ahead. Activate a stretch of the Achilles tendon by bending the right knee. Repeat on the left side. By doing all the above exercises our aim is to increase flaxibilities and help to alley your trouble . Always remember, In case of any problems/ pain , please see your doctor / professional Hope this helps solves your query .Take care .All the best .Get well soon Don t hesitate to come back in case of any further query .