Table 1. Elastic band resistance exercise program.

Stage	Contents	Time (min)
Warm-up	Arms: raise both arms, stretching; trunk: twist, waist stretching; neck: arch forward and backward, rotate left and right; legs: ankle abduction & adduction, stretch forward one leg at a time	10
Main exercise	Upper limb exercises (10×3 sets) Seated rows, overhead or military press, biceps curls, shoulder flexion to 90°, PNF D2 flexion, elbow flexion, archery pull for posterior shoulder	40
	Lower limb exercises (10×3 set) Hip flexion, hip extension, calf raises, leg press, standing hip adduction with knee extended, standing hip abduction with external rotation, long-sitting ankle plantarflexion
Cool-down	Stretching & breathing	10