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Next squeeze your toes and fingers inward, tightly, as if you are squeezing tennis balls in your hands, and hold for ten seconds. Repeat two more times.
2. Stretch Wrists/Ankles (Palms Facing Each Other) (拔腕/提足) (對掌) (手胸前) 停 10 妙，重複2次
This exercise will stretch the tendons and ligaments on the front side of the wrist area. Naturally, the tendons (Achilles) and ligaments on backside of the ankles will also be stretched. Your wrists and ankles are the two most important joints. The twelve channels pass through these two joints. When your wrist and ankle joints are opened and relaxed, the qi can reach the fingers and toes smoothly.
Face your palms together, aligning the fingers, in front of your chest. Lift up your elbows so the wrists are stretched backward. While you are doing so, also lift up your feet and bend them toward the shins. Stay in this position for ten seconds and then relax for five seconds. Repeat two more times.
3. Stretch Wrists/Ankles (Back of Hands Facing Each Other) (拔腕/伸足) (背掌) 停 10 妙，重複2次
This exercise is opposite of the previous one. You’re stretching the backside of your wrists and also the front side of your ankles.
Face the back of your hands together with fingers aligned. Then lower your elbows to stretch the backside of your wrists. While you are doing so, extend your toes downward and stretch the front of your ankle joints. Stay in this position for ten seconds and then relax for five seconds. Repeat two more times.
4. Twist Wrists/Ankles (Outward) (拔腕/張足) (對掌扭擠) 停 10 妙，重複2次
This exercise stretches the sides of the wrists and ankles with a twisting action.
Face your palms together, with fingers perpendicular to each other. Use your right hand’s pinky finger to press the index finger area of the left hand while using the left hand’s index finger area to press the right hand’s pinky finger. This will create a twisting of both wrists using reversed angles. While you are doing this, extend your toes outward and stretch your ankles outward. Stay in this position for ten seconds and then relax for five seconds. Repeat two more times.
5. Twist Wrists/Ankles (Inward) 拔腕/扣足) (換邊對掌扭擠) 停 10 妙，重複2次
This exercise is the reverse of the previous one.
Change your hand position. Use your left hand’s pinky finger area to press the index finger area of right hand and vice versa. While you are doing so, turn your toes inward and stretch your ankles inward. Stay in this position for ten seconds and then relax for five seconds. Repeat two more times.
6. Circle Wrists/Ankles (Outward Turning) (轉腕/轉踝) (外轉) 30 次
This exercise will loosen up the wrist and ankle joints and open the twelve qi channels passing through these areas.
Relax your wrists and ankles; don’t clench. Make circular motions with your hands and feet outward (i.e., right hand/foot clockwise and left hand/foot counterclockwise). Circle thirty times.
7. Circle Wrists/Ankles (Inward Turning) (轉腕/轉踝) (內轉) 30 次
This exercise reverses the circular direction of the previous exercise and is part of loosening the wrist and ankle joints.
Reverse the circular motions of your hands and feet. Circle thirty times.
8. Sway Arms/Legs (晃臂/晃腿) (左右微晃) 30 次
This exercise will loosen up the muscles/tendons of the legs and arms and allow them to relax. Consequently, the qi channels will be opened for improved circulation.
Sway your arms and legs side to side gently and comfortably thirty times.
9. Lift Forearms and Knees (提前臂/提膝) (易邊) 30 次
This exercise will loosen up the elbow and knee joints and allow qi to circulate smoothly in these joints.
Gently lift your left forearm and right knee. Follow with the right forearm and left knee for thirty repetitions (fifteen times each side).
10. Lift Arms and Legs (提上臂/提腿) (彎肘) 30 次
This exercise will loosen up the shoulder and hip joints and allow qi to circulate smoothly in these areas. Your shoulders and hips are two of the most important qi junctions (joints) that connect the qi channels from the limbs to the torso.
Lift your left arm and right leg gently. Follow with the right arm and left leg for thirty repetitions (fifteen times each side).
11. Close Arms/Knees Inward and Open Them Outward (展臂/展腿) (彎小腿) (雙展) 30 次
Because all the muscles/tendons on the hip joints connect to the lower back, this exercise will begin to loosen up the lower back area.
Bend both elbows and knees and then swing them inward and outward like a butterfly thirty times (fifteen times each direction).
12. Open and Close Single Arm/Knee (展臂/展腿) (彎小腿) (單展) 30 次
This exercise will begin to loosen the upper back area.
Keep your arms and legs bent. Open and close your arm and leg on one side and then the other side thirty times (fifteen times each side).
13. Swing Arms and Legs Opposite Sides (展臂/展腿) (並腿) (臂腿異向) 30 次
This torso-twisting exercise will open and loosen up all the muscles/tendons in your torso that connect to the hips.
Close your arms and legs and swing them in the opposite direction thirty