Strenght you feel tomorrow

Lateral raise
Stand holding a light dumbbell in each hand. Slowly lift the dumbbells out to the side until they reach shoulder height – no higher – and resist the urge to cheat by swinging the weight. Pause, then lower back to your sides, slowly – you'll build more muscle fighting gravity than letting it do the work for you.

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Russian Twist
Sit with your knees bent out in front of you, feet flexed, and heels on the floor.
Hold one dumbbell in front of your chest, and lean your torso back until you feel your abdominal muscles engage.
Slowly twist your torso from right to left. Remember to keep your core tight throughout.

Dumbbell squat

Holding a dumbbell in eаch hаnd, pоsition your legs shoulder width apаrt. Keeping your heаd up and bаck straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out – don't arch your back or lean forward as you drop down. Exhale, straighten your legs and return to the starting position.

Dumbbell standing shoulder press

Stаnd holding two dumbbells аt shoulder height with an overhand grip – palms fаcing forwаrds. Ensure your elbows are in front of the bar and don't flare out to the sides. Press the weights up аbove your head until your arms are fully extended. Return slowly to the start position.

Plank Taps

Start in a high plank with wrists directly under shoulders, body in straight line from head to toe. Shift weight to left side and lift right arm, bringing right hand to tap left shoulder. Return right hand to the ground; alternative sides with each rep. Do this for 60 seconds.

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Rolling stretch

Placing a round object under the foot and rolling back and forth can help loosen up the foot muscles. People can use a rolling pin, golf ball, or specialized foam roller for this. Sports stores and online stores sell foam foot rollers.

Use the following steps to stretch the foot:

sit tall on a chair
roll a round object under the arch of the foot
roll for 2 minutes

Stretching the calf

Muscle tightness in the feet and calves can make the pain of plantar fasciitis worse. Loosening the calf muscles can relieve the pain. Try the following stretch:

lean your hands against a wall
straighten the knee of the affected leg and bend the other knee in front
keep both feet flat on the ground
there should be a stretching sensation in the heel and calf of the extended leg
hold for 10 seconds
repeat two to three times