HOW: Get set up seated with a firm object that can roll back and forth positioned under your foot. Roll the object back and forth along your arch from the base of your heel bone to the balls of your feet. Apply your desired level of pressure that you can tolerate, however don't cause intolerable pain. You can roll it back and forth, side-to-side, or change the angle as desired and work on any area that you want along the bottom surface of your foot.
FEEL: This should feel like a massage and soft tissue work along the base of your foot.
COMPENSATION: Follow along with the video for tips and other instructions.