Passive stretching exercise to slowly improve ROM:
Lie on you back with your leg supported on an exercise ball. Use a rolled sheet or chord under your arch and gently pull your leg toward you, allowing your foot/leg to roll with the ball.
This is a great exercise because you can gently repeat it to tolerance. I always found it improved my ROM without pain — as long as I did not force it too much.
Good healing,
Eileen