凡筋中于风热则弛纵，中于风冷则挛急。十二经筋皆起于手足指，循络于身也。体虚弱
，若中风寒，随邪所中之筋则挛急，不可屈伸。其汤熨针石，别有正方，补养宣导，今附于
后。
《养生方导引法》云∶两手抱足。头不动，足向口面，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，气融散流向下，左右换易四七。去腰、伏菟、掖下闷疼
又云∶长舒一足，一脚屈，两手抱膝三里，努膝向前，身却挽，一时取势，气内散消，
如似骨解，递互换足，各别三七。渐渐去膊脊冷风，冷血筋急。
又云∶张胫两足指，号五息
止。令人不转筋。极自用力张脚，痛挽两足指，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，一手向后长舒尽势，身似夫形，左右迭互换手亦二七，腰脊
不动去身内八节骨肉冷血，筋髓虚，颈项膊急。
又云∶一足踏地，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，方转手，皆极势四七。调肘膊骨筋急强。两
手拓向上极势，上下来往三七，手不动，将两肘向上极势七，不动手肘臂，侧身极势，左右
回三七。去颈骨冷气风急。
凡是筋脉受到风热邪气侵袭，就会松弛无力；受到风寒邪气侵袭，就会拘挛紧急。十二经筋都起始于手足的指端，沿着经络循行于全身。身体虚弱的人，如果遭受了风寒邪气，邪气侵入哪条筋脉，那条筋脉就会拘挛紧急，导致关节不能屈伸。对于这类病症，使用汤药外敷、熨烫、针刺和砭石等治疗方法，另有专门的方剂，此处将补益调养和导引宣通的方法附在后面。
《养生方导引法》中说：用双手抱住脚，头部保持不动，脚向口面部方向伸展以接受气息，使各种邪气消散，往返做二十一次（三七二十一）。想要抓住脚时，向左右侧身，各自用力向后拉扯，腰部保持不动。这种方法可以去除四肢、腰部上下骨髓内的寒气、血脉中的寒气以及筋脉拘急。
又说：一只脚向前互跪（类似跪姿），押压至极限态势；一只手向前，极力伸展推拓；一只脚向后弯曲，一只手握住解溪穴，极力向后拉扯；膝盖紧贴席子使其紧张，面部和头部逐渐抬起，气息融散流向下方，左右交换进行二十八次（四七二十八）。这种方法可以去除腰部、伏兔穴部位、腋下部位的闷痛。
又说：长伸一只脚，另一只脚弯曲，双手抱住膝盖三里处，膝盖向前努力，身体向后拉扯，同时取势，气息在体内消散，感觉如同骨骼解散一般，交替互换双脚，各做二十一次（三七二十一）。这样可以逐渐去除肩膊脊柱处的冷风和冷血导致的筋脉拘急。
又说：张开小腿，伸直两足趾，持续五个呼吸的时间后停止。让人不出现转筋（肌肉痉挛）。极力用力张开脚，痛苦地拉扯两足趾，号称要宽大舒展。这种方法可以去除筋节拘挛疼痛。长期练习，身体会开张舒展。
又说：双手反向推拓腰部，仰头向后极力努张，手推拓的地方保持不动，展开两个肘头相对，极力做到二十一次（三七二十一）。这种方法可以去除两臂膊筋脉拘急和冷血，缓解咽喉骨节的软弱无力。
又说：一只手向前极力伸展，一只手向后长伸到底，身体姿势像“夫”字，左右交替互换手部动作也是十四次（二七十四），腰部脊柱保持不动。这种方法可以去除身体内部八节骨肉间的冷血，改善筋髓虚弱、颈项和肩膊拘急的症状。
又说：一只脚踏地，一只手向前长伸，一只脚向后极力伸展，一手一足同时长伸，一心一意，极力振动十四次（二七十四）。左右两侧也是如此。这种方法可以去除骨髓疼痛、筋脉拘急以及百脉不和的症状。
又说：两手掌心反向推拓两臂膀并向前极力伸展，上下靠近两腋，极力努张振动摇晃，来回做二十一次（三七二十一），手的位置不移，极力将两个肘头向上努张，上下振动摇晃十四次（二七十四）；如果想要卷曲两手七次，互相牵引做二十一次，可以去除颈肩筋脉的拘急劳损。一只手屈曲卷向后方左侧，一只手抓住肘头向内拉扯，上下同时尽力，屈手松开，伸直手指三次，然后才转换手部，都是极力做到二十八次（四七二十八）。这种方法可以调理肘部和肩膊骨筋的拘急强直。两手向上极力推拓，上下往来二十一次，手不动，将两个肘头向上极力七次，手肘臂不动，侧身极力，左右回转二十一次。这种方法可以去除颈部骨头的冷气风邪引起的拘急。
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.