The goal of this clinical trial is to learn the effects of the "Xuong tan lac than" exercise on range of motion and muscle endurance in healthy volunteers. The main questions it aims to answer are:

• Does practicing the "Xuong tan lac than" exercise improve joint range of motion (cervical spine, lumbar spine, shoulder, elbow, wrist, knee, and ankle)?
• Does the exercise improve muscle endurance around these joints?

Participants will:

• Perform the "Xuong tan lac than" exercise for 12 weeks (5 days per week, once daily).
• Be trained to perform the exercise correctly before starting the intervention.
• Undergo assessments of joint range of motion and muscle endurance at baseline and after 2, 4, 8, and 12 weeks.

This study aims to evaluate the effects of "Xuong tan lac than" exercise, a traditional exercise in Vietnamese exercise, on joint range of motion and muscle endurance in healthy volunteers.

Reduced joint mobility and decreased muscle endurance are common issues that may affect functional performance and quality of life. Traditional exercise methods are increasingly used to improve musculoskeletal function. However, scientific evidence regarding the effects of specific traditional exercises, including "Xuong tan lac than", remains limited.

This study is designed as a pre-post intervention study. Healthy volunteers will be recruited and assessed at baseline for joint range of motion and muscle endurance. Participants will then be trained to correctly perform the "Xuong tan lac than" exercise:

• Preparation: Participants stand in a semi-squat position with both hands interlocked and palms facing downward.
• Step 1 (Warm-up): Participants inhale deeply while raising both arms overhead.
• Step 2 (Movement): While maintaining inhalation, participants perform alternating lateral trunk movements. The trunk bends to the left with the left leg extended and the right leg slightly flexed, then alternates to the opposite side. Each side is repeated 2 - 6 times.
• Step 3 (Exhalation): Participants exhale fully while engaging the abdominal muscles and lowering the arms.
• Step 4 (Rest): Participants return to a normal breathing pattern and the initial position. The sequence is repeated 2 - 6 times.

The intervention consists of practicing the exercise for 12 weeks, 5 days per week, once daily. Each session follows a standardized protocol to ensure consistency among participants.

Assessments will be conducted at baseline and after 2, 4, 8, and 12 weeks of intervention. Range of motion will be measured using the Noraxon (Myomotion/MyoResearch) system, which utilizes inertial measurement unit (IMU) sensors attached to the body to provide objective and accurate assessment of joint movement. The primary outcomes include changes in joint range of motion (cervical spine, lumbar spine, shoulder, elbow, wrist, knee, and ankle) and muscle endurance around these joints.

INCLUSION CRITERIA

• Aged 18 years or older
• Voluntarily agree to participate in the study
• Vital signs within normal limits,

EXCLUSION CRITERIA

• Participants with concomitant internal or surgical medical conditions
• Refusal to participate in the study at any time
• Inability to perform or complete the assessment procedures
• Engaging in vigorous physical activity within 2 days prior to the study participation