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Whenever sinews are invaded by wind-heat pathogenic factors, they become flaccid and lax; when invaded by wind-cold pathogenic factors, they become spasmodic and tight. The twelve sinew meridians all originate from the fingers and toes of the hands and feet, and circulate through the body via the collaterals. In individuals with a weak constitution, if exposed to wind-cold pathogens, the sinews invaded by the pathogens will become spasmodic and tight, rendering them unable to flex or extend. For treating such conditions, methods such as herbal decoctions for external application, hot compresses (Tang-wen), acupuncture, and stone needles (Bian-shi) have separate specific prescriptions. Herein, methods for tonifying nourishment and guiding/leading exercises (Dao-yin) are appended below.

The *Yangsheng Fang Daoyin Fa* (Prescriptions for Health Preservation: Guiding and Leading Methods) states: Embrace the feet with both hands. Keep the head still, extend the feet towards the mouth and face to receive qi, allowing various pathogenic factors to dissipate. Repeat this back-and-forth motion 21 times (3 × 7). To grasp the feet, turn the body to the left and right sides respectively, pulling back vigorously while keeping the waist immobile. This method eliminates cold in the marrow of the limbs and waist, cold in the blood vessels, and sinew spasms.

It also states: Assume a kneeling position with one foot forward, pressing to the extreme limit; extend one hand forward, pushing outward to the maximum extent; bend one foot backward, grasp the Jiexi acupoint (ST41) with one hand, and pull back vigorously; press the knees tightly against the mat to create tension, gradually lift the face and head, allowing qi to melt and flow downward. Switch sides and repeat 28 times (4 × 7). This method alleviates stifling pain in the waist, Futu area (ST32 region), and underarms.

It also states: Extend one leg fully, bend the other foot, embrace the Sanli area (near ST36) on the knee with both hands, thrust the knee forward, and pull the body backward simultaneously to assume the posture. Allow qi to dissipate internally, feeling as if the bones are separating. Alternate legs, performing each side 21 times (3 × 7). This gradually eliminates cold wind and cold blood causing sinew spasms in the shoulders and spine.

It also states: Stretch the calves and straighten the toes of both feet, holding for five breaths before stopping. This prevents muscle cramps (Zhuan-jin). Exert maximum effort to spread the feet, painfully pulling the toes apart, aiming for wide expansion. This eliminates spasmodic pain in the sinew joints. Long-term practice leads to an open and relaxed body.

It also states: Push the lower back backwards with both hands, tilt the head back and thrust forcefully, keeping the hands' contact points stationary. Open the elbows towards each other, exerting force for 21 repetitions (3 × 7). This eliminates cold blood and sinew spasms in the arms and alleviates weakness in the throat and bone joints.

It also states: Thrust one hand forward to the extreme limit, extend the other hand backward fully. The body assumes a shape resembling the character "Fu" (夫). Switch hands alternately on the left and right for 14 repetitions (2 × 7), keeping the waist and spine immobile. This eliminates cold blood within the eight segments of bone and flesh, improving deficiency of sinew and marrow, and stiffness in the neck and shoulders.

It also states: Place one foot flat on the ground, extend one hand forward fully, and stretch the opposite foot backward to the extreme limit. Simultaneously extend one hand and one foot with full intent, vibrating vigorously for 14 repetitions (2 × 7). Do the same on the opposite side. This eliminates bone marrow pain, sinew spasms, and disharmony of the hundred vessels.

It also states: Reverse the palms to push against the upper arms and thrust forward to the extreme limit. Move up and down near the armpits, thrusting and shaking vigorously. Complete 21 cycles (3 × 7) of coming and going without moving the hands' base position. Then, thrust the elbows upward with extreme force, shaking up and down for 14 repetitions (2 × 7). If desiring to curl the hands seven times, interlock and pull for 21 repetitions (3 × 7) to eliminate laborious stiffness in the neck and shoulder sinews. Bend one hand backward to the left, grasp the elbow head with the other hand and pull inward. Perform this fully up and down at once. Release the bent hand, extend the fingers three times, then switch hands. All movements should be performed with extreme effort for 28 repetitions (4 × 7). This regulates stiffness and rigidity of the elbow and shoulder bones and sinews. Push both hands upward with extreme force, moving up and down for 21 repetitions (3 × 7) without moving the hands. Lift the elbows upward with extreme force for seven repetitions, keeping the hands and elbows stationary. Turn the body sideways with extreme force, rotating left and right for 21 repetitions (3 × 7). This eliminates cold air and wind-induced stiffness in the cervical bones.