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sets.","2026-09-21T16:09:01.485Z","2026-09-21T16:09:02.184Z",[],{"id":309,"documentId":310,"name":311,"alternativeText":9,"caption":9,"focalPoint":9,"width":35,"height":35,"formats":312,"hash":337,"ext":88,"mime":91,"size":338,"url":339,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":340,"updatedAt":340,"publishedAt":340},8,"o2z0d7o8iysukb9o3hng7vgy","H103ddc26f9f243b787678c4d864a062e7.png",{"large":313,"small":319,"medium":325,"thumbnail":331},{"ext":88,"url":314,"hash":315,"mime":91,"name":316,"path":9,"size":317,"width":44,"height":44,"sizeInBytes":318},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Flarge_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","large_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","large_H103ddc26f9f243b787678c4d864a062e7.png",1632.38,1632384,{"ext":88,"url":320,"hash":321,"mime":91,"name":322,"path":9,"size":323,"width":51,"height":51,"sizeInBytes":324},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Fsmall_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","small_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","small_H103ddc26f9f243b787678c4d864a062e7.png",465.61,465613,{"ext":88,"url":326,"hash":327,"mime":91,"name":328,"path":9,"size":329,"width":58,"height":58,"sizeInBytes":330},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Fmedium_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","medium_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","medium_H103ddc26f9f243b787678c4d864a062e7.png",996.33,996327,{"ext":88,"url":332,"hash":333,"mime":91,"name":334,"path":9,"size":335,"width":65,"height":65,"sizeInBytes":336},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Fthumbnail_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","thumbnail_H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f","thumbnail_H103ddc26f9f243b787678c4d864a062e7.png",55.2,55202,"H103ddc26f9f243b787678c4d864a062e7_3d1f1e696f",462.02,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002FH103ddc26f9f243b787678c4d864a062e7_3d1f1e696f.png","2026-09-21T16:08:48.655Z",{"pagination":342},{"page":32,"pageSize":343,"pageCount":32,"total":309},100,{"data":345,"meta":392},[346],{"id":347,"documentId":348,"title":349,"slug":350,"excerpt":9,"content":351,"seo_title":9,"seo_description":9,"seo_keywords":9,"isRecommend":352,"createdAt":353,"updatedAt":353,"publishedAt":354,"locale":17,"cover":355,"category":9,"localizations":384},428170,"mlsulvt3w264abnphem0ruv6","Office Chair Exercise Program","office-chair-exercise-program","**The office chair exercise program can be divided into three categories: chair calisthenics, simple office exercises, and core moves of chair exercises. Details are as follows**:\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790499456404_l7kyip5e_f307eaf042.png)\n\n### Chair Calisthenics\n- **Warm-up Exercises**: Include various moves such as sitting and tapping your toes on the ground, raising your heels, extending your left and right legs alternately far out, doing the whole set 4 - 5 times; sitting and lifting your legs to hug your knees, then lifting both knees to hug your calves, raising your upper body and bending towards your toes, repeating the whole set 5 times; sitting with your arms bent at the chest, extending them sideways through the front of your body and then returning to the original position, repeating 15 - 20 times; sitting and doing arm circles, moving your right arm backward, upward, and forward 15 - 20 times each, and then doing forward circles 15 - 20 times; sitting and jogging, raising your heels as high as possible and swinging your arms with your steps for 1 - 3 minutes.\n- **Abdominal and Back Muscle Exercises**: Contract your abdomen as much as possible, lean forward with your toes pointed and heels on the ground, then relax. Repeat 30 times; sit relaxed, tighten your abdominal muscles, hold for 7 seconds, relax and rest for 7 seconds, repeat 8 times; sit relaxed, tighten your lower back muscles, straighten your back, hold for 7 seconds, relax and rest for 7 seconds, repeat 8 times.\n- **Shoulder Joint Exercises**: Sit and push your shoulders forward, interlock your hands and raise them above your head, repeat 8 times; rotate your shoulders rhythmically, 10 - 15 times forward and backward each.\n- **Foot Exercises**: Lift your heels off the ground and point your toes, draw large circles with both feet, repeating 15 times in each direction; sit with your elbows on your knees, lean forward, and raise your heels as high as possible, repeat 30 times; clench your fists with your palms down, turn and extend your fingers, repeat 15 times.\n- **Head Exercises**: Lower your head and touch your throat with your chin, look back, then turn your head left and right and nod, repeat 10 times; push your head with your right hand above your right ear, return to the original position and then switch sides, do 8 times.\n- **Breathing Exercises**: Sit upright and relax, move your diaphragm for deep breathing, inhale actively and exhale passively, repeat 5 times.\n\n### Simple Office Exercises\n- **Little Mermaid Stretch**: Sit on a chair, grab your left wrist with your right hand, bend your left side of the body towards the right and extend, hold for 10 seconds, switch sides, and do 5 sets in total.\n- **Double Elbow Stretch**: Hold the edge of the desk with your hands at a 90-degree angle in a reverse grip, squat up and down as if sitting on a chair 20 times.\n- **Desk Push-ups**: Open your hands shoulder-width apart, put your feet back, bend your elbows, lower your upper body towards the desk, and continue up and down for 1 minute.\n- **Wrist Rotation Exercises**: Put your hands together, place the back of your hands on the desk, straighten your arms, press down with force for 15 seconds, and repeat 10 times continuously.\n- **Seated Spinal Stretch**: Sit on a chair, turn your right side of the body to the right, touch the back of the chair with both hands, hold for 10 seconds, switch to the left side, and do 20 times in total.\n- **Chair Push and Back Press**: Stand behind the chair, place your hands on the back of the chair, push the chair forward, bend your body naturally forward, keep your knees slightly bent, push your hips backward, hold for 10 seconds, and do 20 sets.\n\n### Core Moves of Chair Exercises\n- **Shoulder and Neck Stretch**: Sit on a chair, keep your back straight, slowly tilt your head to one side, let your ear approach your shoulder, hold for 5 seconds and then switch sides; press your chin down, feel the stretch at the back of your neck, hold for 5 seconds and then relax; slowly turn your head, 3 circles clockwise and 3 circles counterclockwise.\n- **Waist Twist**: Sit on a chair, place your feet flat on the ground, hold the armrests on both sides of the chair with your hands, inhale and twist your upper body to the right, look towards the right rear, hold for 5 seconds, exhale and return to the middle, pause briefly and then repeat to the left side, repeat 3 - 5 times on each side.\n- **Leg Stretch**: Sit on a chair, place your feet flat on the ground, slowly lift one leg, point your toes upward, hold for 5 seconds and then put it down.\n\nWhen doing chair exercises, **choose a stable chair and avoid using chairs with wheels or that are easy to slide to ensure safety**.",false,"2026-10-21T20:07:13.415Z","2026-10-21T20:07:13.439Z",{"id":356,"documentId":357,"name":358,"alternativeText":9,"caption":9,"focalPoint":9,"width":359,"height":359,"formats":360,"hash":380,"ext":88,"mime":91,"size":381,"url":382,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":383,"updatedAt":383,"publishedAt":383},2513,"tra6l7v4fa9rb0fxczganaj1","import-1790499456404-l7kyip5e.png",960,{"small":361,"medium":368,"thumbnail":374},{"ext":88,"url":362,"hash":363,"mime":91,"name":364,"path":365,"size":366,"width":51,"height":51,"sizeInBytes":367},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fsmall_import_1790499456404_l7kyip5e_f307eaf042.png","small_import_1790499456404_l7kyip5e_f307eaf042","small_import-1790499456404-l7kyip5e.png","furniture\u002Fgallery",190.09,190087,{"ext":88,"url":369,"hash":370,"mime":91,"name":371,"path":365,"size":372,"width":58,"height":58,"sizeInBytes":373},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fmedium_import_1790499456404_l7kyip5e_f307eaf042.png","medium_import_1790499456404_l7kyip5e_f307eaf042","medium_import-1790499456404-l7kyip5e.png",399.23,399230,{"ext":88,"url":375,"hash":376,"mime":91,"name":377,"path":365,"size":378,"width":65,"height":65,"sizeInBytes":379},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fthumbnail_import_1790499456404_l7kyip5e_f307eaf042.png","thumbnail_import_1790499456404_l7kyip5e_f307eaf042","thumbnail_import-1790499456404-l7kyip5e.png",20.26,20263,"import_1790499456404_l7kyip5e_f307eaf042",245.44,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790499456404_l7kyip5e_f307eaf042.png","2026-09-27T08:57:37.031Z",[385],{"id":386,"documentId":348,"title":387,"slug":350,"excerpt":9,"content":388,"seo_title":9,"seo_description":9,"seo_keywords":9,"isRecommend":352,"createdAt":389,"updatedAt":389,"publishedAt":390,"locale":391},428172,"办公椅运动方案","**办公椅运动方案可分为椅子健身操、简单办公室运动及椅子操核心动作三类，具体如下**：\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790499456404_l7kyip5e_f307eaf042.png)\n\n### 椅子健身操\n- **热身运动**：包含多种动作，如坐着脚尖点地、脚跟提高，左右腿交替远伸，整套做4 - 5次；坐着抬腿抱膝，再抬起双膝抱小腿，提起上身向脚尖弯身，整套重复5次；坐着两臂胸前平屈经体前成侧举再还原，重复15 - 20次；坐着做臂绕环，右手臂向后、向上、向前各15 - 20次，再向前绕环15 - 20次；坐着跑步，脚跟尽量提高，手臂随脚步摆动，做1 - 3分钟。\n- **腹背肌肉运动**：尽量收缩腹部，身体前俯翘脚尖，脚跟着地后放松，重复30次；松弛坐着收紧腹肌，保持7秒，放松休息7秒，重复8次；松弛坐着收紧下背肌，挺直背部，保持7秒，放松休息7秒，重复8次。\n- **肩关节运动**：坐着推肩向前，双手互握向上举起并越过头部，重复8次；有节奏地转动肩膀，向前和向后各做10 - 15次。\n- **脚部运动**：脚跟离地翘脚尖，双足画大圆圈，各方向重复15次；坐着手肘搁膝上，身向前屈，脚跟尽量提高，重复30次；掌心向下紧握双拳，翻转并伸手指，重复15次。\n- **头部运动**：低头下颔贴喉咙，仰头向后，再左右转头并点头，重复10次；右手抵右耳上方推头，还原后换另一侧，做8次。\n- **呼吸运动**：端坐放松，运动膈肌做深呼吸，吸气积极，呼气消极，重复5次。\n\n### 简单办公室运动\n- **小美人鱼伸展**：坐在椅子上，右手抓左手手腕，左侧身体向右侧弯曲延伸，停留10秒，换另一侧，共做5组。\n- **双肘伸展**：双手呈90度反握桌边，臀部如坐下姿势，来回上下蹲20次。\n- **办公桌俯卧撑**：双手打开与肩同宽，双脚往后放，手肘弯曲，上半身往下贴桌面，上下连续做1分钟。\n- **手腕旋转运动**：双手并拢，手背放桌面，手臂打直，施力向下压15秒，连续10次。\n- **坐姿脊柱伸展**：坐在椅子上，右侧身体向右转，双手摸椅背，停留10秒，换左边，共做20次。\n- **推椅压背**：站于椅子后方，双手放椅背上，将椅子向前推，身体自然前弯，保持膝盖微弯，臀部向后推，停留10秒，做20组。\n\n### 椅子操核心动作\n- **肩颈舒展**：坐在椅子上，保持背部挺直，缓慢将头向一侧倾斜，让耳朵靠近肩膀，保持5秒后换另一侧；下巴向下压，感受颈部后方拉伸，保持5秒后放松；缓慢转动头部，顺时针和逆时针各转3圈。\n- **腰部扭转**：坐在椅子上，双脚平放地面，双手握椅子两侧扶手，吸气时上半身向右侧扭转，眼睛看向右后方，保持5秒，呼气时回到正中间，稍作停顿后向左侧重复，每侧重复3 - 5次。\n- **腿部伸展**：坐在椅子上，双脚平放地面，缓慢抬起一条腿，将脚尖向上勾起，保持5秒钟后放下。\n\n进行椅子运动时，**要选择稳定的椅子，避免使用带轮子或易滑动的椅子，确保安全**。","2026-10-21T20:07:13.986Z","2026-10-21T20:07:14.010Z","zh-Hans",{"pagination":393},{"page":32,"pageSize":32},{"data":395,"meta":896},[396,401,406,411,416,421,426,431,436,441,446,451,456,461,466,471,476,481,486,491,496,501,506,511,516,521,526,531,536,541,546,551,556,561,566,571,576,581,586,591,596,601,606,611,616,621,626,631,636,641,646,651,656,661,666,671,676,681,686,691,696,701,706,711,716,721,726,731,736,741,746,751,756,761,766,771,776,781,786,791,796,801,806,811,816,821,826,831,836,841,846,851,856,861,866,871,876,881,886,891],{"id":397,"documentId":398,"slug":399,"title":400},434395,"cam830yozir5f6xrmfkfasoc","everything-you-need-to-know-about-office-chair","Everything You Need to Know About Office 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