《养生方导引法》云∶偃卧展两胫，两手外踵者相向，以鼻内气，自极七息，除两膝寒
，胫骨疼转筋。
又法∶覆卧傍视立两踵，生腰，鼻内气，去转筋。
又云∶张胫两足趾号五息，令人不转筋。极自用力张脚痛，挽两趾号，言宽大去筋节急
挛痛，久行身开张。
又云∶覆卧傍视立两踵，生腰，以鼻内气，自极七息已，除脚中弦痛，转筋脚酸疼。一
本云“治脚弱”。
《养生方导引法》云∶两手抱足，头不动，足向口，面不受气，众节气散，来往三七。
欲得捉足，左右侧身，各各急挽，腰不动，去四肢腰上下髓内冷血，脉冷筋急。
又云∶一足向前互跪，押 极势，一手向前长努拓势，一足向后屈，一手搦解溪，急挽
尽势
，膝头搂席使急，面头渐举，气融散流，上下左右换易四七，去腰伏菟腋下闷疼，髓筋急。
又云∶长舒一足屈一足，两手抱膝三里，努膝向前，身却挽一肘取势，气内散消，如似
骨解，遁互换足，各别三七，渐渐去膊脊冷风冷血筋急。
又云∶张胫两足趾号，五息止，令人不转筋。极自用力张脚，痛挽两足趾号，言宽大去
筋节急挛 痛，久行身开张。
又云∶双手反向拓腰，仰头向后努急，手拓处不动展两肘头相向，极势三七，去两臂膊
筋急，冷血咽骨掘弱。
又云∶一手拓前极势长努，手向后长舒，尽势身似天形，左右迭互换手亦二七，腰脊不
动，去身内八节骨内冷血，筋虚，项膊急。
又云∶一足蹋地，一手向前长舒，一足向后极势长舒，一手一足一时尽意急振二七，左
右亦然。去髓疼筋急，百脉不和。
又云∶两手掌倒拓两膊并前，极势上下傍两掖急努，振摇来去三七，竟手不移处，努两
肘向
上，急势上下振摇二七，欲得卷两手七，自相将三七，去项膊筋脉急劳。一手屈卷向后，左
一手捉肘头向内挽之，上下一时尽势，屈手散放舒指三，左转手皆极势四七，调肘膊骨筋急
。张两手拓向上，极势上下，来往三七，手不动将两肘向极势七，不动手肘臂侧身极势，左
右回三七，去胫骨冷气风急。
《养生方导引法》说：仰卧并伸展双腿，双手脚后跟相对，用鼻子吸气，尽力做到极致七次呼吸，可以消除膝盖寒冷、小腿骨疼痛及转筋（肌肉痉挛）。
另一种方法：俯卧并向旁侧视，竖起双脚脚跟，挺起腰部，用鼻子吸气，可以去除转筋。
又说：张开小腿，脚趾用力上翘并保持五次呼吸，能防止转筋。极力用力张开脚部，感到疼痛时，用力拉扯脚趾并保持姿势，据说这样能使身体舒展，去除关节紧急挛缩的疼痛，长期练习可使身体舒展灵活。
又说：俯卧并向旁侧视，竖起双脚脚跟，挺起腰部，用鼻子吸气，尽力做到极致七次呼吸后，可消除脚部的弦痛、转筋及脚部酸痛。另一版本记载为“治疗脚弱”。
《养生方导引法》说：双手抱住脚，头部不动，脚向口部方向，面部不迎受气息，使节气消散，往返做二十一次或二十一次。
想要抓住脚时，左右侧身，各自急速拉扯，腰部保持不动，可去除四肢、腰部上下骨髓内的冷血，以及脉象寒冷导致的筋急。
又说：一只脚向前互跪（类似跪姿），押压至极限势态，一只手向前长伸展开，一只脚向后弯曲，一只手握住解溪穴，急速拉扯至极限，膝盖紧贴席子使其紧张，面部和头部逐渐抬起，气息融散流动，上下左右交替变换二十八个周期，可去除腰部伏兔穴及腋下闷痛，以及骨髓和筋膜的紧急状态。
又说：长舒一只脚，弯曲一只脚，双手抱住膝眼三里处，膝盖向前努伸，身体后撤，拉扯一肘取势，气息向内消散，感觉如同骨骼解散，互换双脚，各做二十一次，渐渐去除肩膊脊柱处的冷风冷血及筋急。
又说：张开小腿，脚趾用力上翘，保持五次呼吸停止，能防止转筋。极力用力张开脚部，感到疼痛时拉扯两脚趾，据说这样能使身体宽大舒展，去除关节紧急挛缩疼痛，长期行走可使身体开张。
又说：双手反向推拓腰部，仰头向后用力，手推拓处不动，展平两肘头相对，尽力做二十一次，可去除两臂膊筋急，以及冷血导致的咽骨虚弱。
又说：一只手向前极力长伸，手向后长舒，尽力时身体似天形（拱形），左右交替互换手也做十四个周期，腰脊不动，可去除身体内八节骨头内的冷血，以及筋虚、项部和膊部紧急。
又说：一只脚踏地，一只手向前长舒，一只脚向后极力长舒，一手一脚同时尽意急速振动十四个周期，左右亦然。可去除骨髓疼痛、筋急，以及百脉不和。
又说：两手掌倒置推拓两臂膀并向前，极力上下旁侧两腋窝急速努伸，振摇来去二十一次，最后手不移位，努两肘向上，急速上下振摇十四个周期，想要卷曲两手七次，相互牵引二十一次，可去除项部和膊部筋脉的紧急劳损。一只手屈卷向后，左手捉住肘头向内拉扯，上下同时尽力，屈手散开伸直手指三次，左转手皆尽力十四个周期，调理肘部和膊部骨筋紧急。张两手推拓向上，极力上下，来往二十一次，手不动将两肘向极力七个周期，不动手肘臂侧身极力，左右回转二十一次，可去除小腿骨冷气风急。
The *Yangsheng Fang* (Prescriptions for Nourishing Life) states: Consuming honey in the seventh month causes sudden diarrhea and induces Huoluan (Cholera-like syndrome).
The *Yangsheng Fang Daoyin Fa* (Guiding and Pulling Methods of Prescriptions for Nourishing Life) states: Lie supine and extend both lower legs, bring the heels of both hands toward each other, inhale through the nose, and exert effort to the utmost for seven breaths. This eliminates coldness in the knees, pain in the tibia, and Zhuanjin (muscle spasm/cramp).
Another method: Lie prone, look sideways, stand on the heels, raise the waist, inhale through the nose, and eliminate Zhuanjin.
It also says: Extend the calves and dorsiflex the toes for five breaths to prevent Zhuanjin. Exert maximum force to spread the feet; when pain arises, pull the toes forcefully. It is said that this widens the body, relieves acute contractile pain at the joints, and with long-term practice, opens up the body.
It also says: Lie prone, look sideways, stand on the heels, raise the waist, inhale through the nose, and exert effort to the utmost for seven breaths. This eliminates string-tight pain in the feet, Zhuanjin, and soreness/pain in the feet. Another version records it as "treating weak legs."
The *Yangsheng Fang Daoyin Fa* states: Embrace the feet with both hands, keep the head still, direct the feet toward the mouth, and do not let the face receive Qi. Let the joint Qi dissipate, repeating this back and forth twenty-one times.
To grasp the foot, turn the body left and right, pulling urgently in each direction, keeping the waist still. This eliminates cold blood within the marrow of the limbs and upper/lower waist, and Jinji (tendon stiffness) caused by cold pulses.
It also says: One knee kneels forward in a mutual kneeling posture, pressing to the extreme limit; one hand extends forward long and pushes out; one leg bends backward; one hand grasps the JieXi (ST41) acupoint. Pull urgently to the extreme limit, press the knee tightly against the mat to create tension, gradually lift the face and head, allowing Qi to melt, scatter, and flow. Switch upper/lower and left/right for twenty-eight cycles. This eliminates stifling pain in the Yaobu (Waist) and Fubu (ST32) area under the armpits, and Jingji (tendon/marrow urgency).
It also says: Stretch one leg long and bend the other. Embrace the Sanli (ST36) area behind the knee with both hands. Push the knee forward, retreat the body, and pull one elbow to set the posture. Let Qi dissipate internally, feeling as if the bones are separating. Swap feet, doing twenty-one times each, gradually eliminating Lengfeng Lengxue (cold wind and cold blood) and Jinji from the shoulders and spine.
It also says: Extend the calves and dorsiflex the toes, stopping after five breaths, to prevent Zhuanjin. Exert maximum force to spread the feet; when pain arises, pull the toes forcefully. It is said that this widens the body, relieves acute contractile pain at the joints, and with long-term walking, opens up the body.
It also says: Push the waist backward with both hands reversed, arch the head backward urgently. Keep the pushing hands still, extend the elbows to face each other, and exert effort for twenty-one times. This eliminates Jinji in both arms and weakness of the pharynx/bones due to cold blood.
It also says: One hand pushes forward to the extreme limit and extends long; the hand stretches backward long. At the extreme, the body resembles an arching sky shape. Switch hands left and right for fourteen cycles. Keep the waist and spine still. This eliminates cold blood within the eight segments of the bones inside the body, Jinxu (tendon deficiency), and Ji (urgency/stiffness) in the neck and shoulders.
It also says: One foot steps on the ground, one hand extends forward long, one leg extends backward to the extreme limit. One hand and one leg simultaneously vibrate urgently with full intent for fourteen cycles; do the same on the other side. This eliminates Suipeng (marrow pain), Jinji, and BaiMai Buhe (disharmony of all vessels).
It also says: Place palms upside down to push/twist both arms forward. Exert effort to push urgently into the axillae above and below, shaking back and forth for twenty-one times. Finally, keep hands stationary, push elbows upward, and shake vigorously up and down for fourteen cycles. Curl both hands seven times, leading each other for twenty-one times. This eliminates Laosun (weariness/strain) and Jimai Ji (tendon/vessel urgency) in the neck and shoulders. Bend one hand backward, grasp the elbow head with the left hand and pull inward. Exert effort simultaneously up and down. Straighten the hand, spread fingers three times. Turn the left hand to the extreme for fourteen cycles to regulate Zhoubo GuJin Ji (stiffness of elbow/shoulder bone and tendons). Spread both hands pushing upward, exerting effort up and down, coming and going for twenty-one times. Keep hands still, push elbows to the extreme for seven cycles. Keep hands/elbows still, twist the body sideways to the extreme. Return left and right for twenty-one times. This eliminates Lengqi Fengji (cold qi and wind urgency) in the tibial bones.