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in the first exercise, pull your toes straight out from your foot so that the joint spaces feel open and the toes are lengthened. Maintaining that traction, spread your toes sideways as far apart as is comfortable, until you meet resistance ( Fig 1.3 ) . Then bring them back together, touching briefly. Spread and return to touching at least ten times. Then grasp your second toe with your left hand and your middle toe with your right. Repeat the entire procedure with those toes. Continue through the rest of the toes in the same way.
    Figure 1.3 (Toe Stretch, Side to Side)
    4. Rotational T o e Stretch
    Purpose
    Physical: More strongly stretches the muscles, tendons, and ligaments in each toe where they join the foot; open the joint spaces between the toes and the metatarsal bones at the end of the foot. Mobilizes the metatarsal bones and opens the associated joint spaces.
    Energetic: Strongly stimulates most of the Ying Spring points of the foot, and moderately stimulates the Shu Stream points. Benefits the Liver and Spleen through their association with tendons, ligaments, and muscles. The Kidneys are also benefited both from the more vigorous joint mobilization, as the Kidneys dominate the bones, and from the Laogong acupuncture point at the center of the palm gently stimulating the Bubbling Well (Yongquan) point, the first point on the Kidney meridian near the ball of the foot. This is a partial Daoyin technique. Daoyin means “guide and induce,” referring to qi flow. Without some training of the mind, the “guiding” aspect may not be accomplished here, but the “induction” occurs almost automatically, from the contact between Laogong and Yongquan with the associated physical tissue manipulation.
    Techniques Used
    Mobilization of the toe-to-foot joints; gentle stretch of the tendons, ligaments, and muscles; daoyin.
    Method
    Sitting comfortably in a chair or on the floor, cross your right leg over your left as in Exercises 2 and 3. With your right hand, grasp your foot so that your thumb is perpendicular to the sole of your foot, about two inches below the ball of your foot. Your index finger should cross perpendicular to the top of your foot, with your little finger near where your foot joins the front of your leg. Bring the palm of your left hand to the sole of your right foot, and interlock your left fingers between your right toes ( Fig 1.4 ) . Ideally, the web of your fingers should touch the web of your toes.
    Figure 1.4 (Rotational Toe Stretch)
    Your right hand holds your foot immobile, so that from your mid foot up to your ankle and lower leg, nothing moves. The palm of your left hand maintains contact with the sole of your foot as much as possible, to stimulate the Bubbling Well point. With your left hand, gently pull all of your toes straight out from your foot to create the traction used in Exercises 2 and 3. The traction is useful and beneficial, but secondary to what comes next, so if you lose it, don’t be too concerned. Do your best to maintain that traction, and rotate your toes in clockwise circles at least ten times. Then reverse direction, rotating your toes in counterclockwise circles.
    Do not remove your fingers at the end of this exercise. The next exercise begins in the same position.
    Additional Considerations: Modifying This Exercise
    Exercises 2 and 3 served to open your toes to facilitate interlocking your fingers between them. You may find that your toes are still too tight to allow such a full interlocking, and if so, you can modify the exercise in this way. You may only be able to get the tips of your fingers between your toes ( Fig 1.5 ) , or you may be able to get the first or even the second finger joint part way between your toes. However far you can get your fingers, that’s okay for now. With practice and time, your feet will open more. Make whatever accommodations you may need to approximate the rest of the instructions until you can fully interlock your