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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":391},[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":383},431919,"u6fz5hsplgewo426d1l6a1y8","Office Chair Exercise Videos","office-chair-exercise-videos-1","**Here are some recommended exercise videos using office chairs, covering full-body training and suitable for sedentary individuals to improve their health during short breaks**:\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790506010658_y7rzu8br_db7f44995e.jpg)\n\n**1. Eylem Abaci's 10-Minute Office Stretching**  \nThis video focuses on **stretching exercises on a chair without getting up**, featuring 20 training moves, each lasting 30 seconds. The moves are designed to address muscle stiffness and posture issues caused by prolonged sitting, such as forward head posture and rounded shoulders. Through dynamic stretching, it activates the muscles in the shoulders, neck, back, and waist, promoting blood circulation and relieving soreness caused by maintaining the same posture for extended periods. It is suitable for office workers and students to quickly relax during work breaks, requiring no additional equipment and being easy to perform.\n\n**2. [Office Chair Workout] 18-Minute Improvement for Hunchback and Shoulder Internal Rotation**  \nThis video focuses on **targeted training for the shoulder and back areas**, guiding viewers through an 18-minute workout routine that incorporates resistance and stretching exercises with the help of a chair. For example, it uses the chair back for reverse stretching to open the chest cavity or arm support moves to strengthen the back muscles, helping to correct posture issues like hunchback and shoulder internal rotation. The intensity of the moves is moderate, suitable for individuals with shoulder and back tension due to prolonged desk work, effectively relieving muscle fatigue and preventing chronic strain.\n\n**3. Ten-Minute Office Chair Yoga**  \nDesigned to address **lower back and shoulder-neck soreness caused by prolonged sitting**, this video features small-amplitude and private moves suitable for socially anxious individuals to practice in an open office environment. It includes several practical moves:  \n- **Sitting facing forward with hands behind the head for stretching**: Relieves neck pressure;  \n- **Turning to face the chair back for side stretching**: Relaxes the waist muscles;  \n- **Turning the body to grab both ends of the chair back for twisting**: Promotes spinal flexibility.  \nAdditionally, some moves offer auxiliary improvement for frozen shoulder, suitable for individuals needing gentle rehabilitation training.\n\n**4. Fitness Routine for Leg Exercises Using an Office Chair**  \nFocused on **lower body fat burning and muscle strengthening**, this routine includes two core moves:  \n- **Cross Knee Lifts**: With hands crossed over the chest, feet crossed and extended forward while leaning against the chair back, alternately lift knees to the chest to strengthen the front thigh muscles;  \n- **Leg Swings**: With hands crossed over the chest, extend legs straight and alternately swing them to the left and right above, doing 5 sets of 5 swings each day, targeting fat on the inner and outer thighs.  \nThe moves are simple and easy to learn, suitable for local shaping during lunch breaks or work breaks.\n\n**Selection Advice**:  \n- For quick relief of overall stiffness, prioritize **10-Minute Office Stretching**;  \n- For prominent shoulder and back issues, recommend the **18-Minute Improvement for Hunchback video**;  \n- For socially anxious individuals or those needing a quiet environment, choose **Chair Yoga**;  \n- For lower body training needs, refer to the **Leg Fitness Routine**.  \nAll videos use a chair as an auxiliary tool, offering high safety and practicality. However, it is important to maintain proper form to avoid accidents caused by chair sliding or loss of balance.",false,"2026-10-21T20:44:56.833Z","2026-10-21T20:44:56.856Z",{"id":356,"documentId":357,"name":358,"alternativeText":9,"caption":9,"focalPoint":9,"width":85,"height":85,"formats":359,"hash":379,"ext":38,"mime":41,"size":380,"url":381,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":382,"updatedAt":382,"publishedAt":382},3883,"f65ilaest0bhaqqsg52u046l","import-1790506010658-y7rzu8br.jpg",{"small":360,"medium":367,"thumbnail":373},{"ext":38,"url":361,"hash":362,"mime":41,"name":363,"path":364,"size":365,"width":51,"height":51,"sizeInBytes":366},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fsmall_import_1790506010658_y7rzu8br_db7f44995e.jpg","small_import_1790506010658_y7rzu8br_db7f44995e","small_import-1790506010658-y7rzu8br.jpg","furniture\u002Fgallery",38.11,38114,{"ext":38,"url":368,"hash":369,"mime":41,"name":370,"path":364,"size":371,"width":58,"height":58,"sizeInBytes":372},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fmedium_import_1790506010658_y7rzu8br_db7f44995e.jpg","medium_import_1790506010658_y7rzu8br_db7f44995e","medium_import-1790506010658-y7rzu8br.jpg",77.4,77402,{"ext":38,"url":374,"hash":375,"mime":41,"name":376,"path":364,"size":377,"width":65,"height":65,"sizeInBytes":378},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fthumbnail_import_1790506010658_y7rzu8br_db7f44995e.jpg","thumbnail_import_1790506010658_y7rzu8br_db7f44995e","thumbnail_import-1790506010658-y7rzu8br.jpg",5.62,5620,"import_1790506010658_y7rzu8br_db7f44995e",84.98,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790506010658_y7rzu8br_db7f44995e.jpg","2026-09-27T10:46:50.926Z",[384],{"id":385,"documentId":348,"title":386,"slug":350,"excerpt":9,"content":387,"seo_title":9,"seo_description":9,"seo_keywords":9,"isRecommend":352,"createdAt":388,"updatedAt":388,"publishedAt":389,"locale":390},431921,"办公椅锻炼视频","**以下是一些适合利用办公椅进行的锻炼视频推荐，涵盖全身多部位训练，适合久坐人群利用碎片时间改善健康**：\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790506010658_y7rzu8br_db7f44995e.jpg)\n\n**1. Eylem Abaci的10分钟办公室拉伸**  \n该视频主打**无需起身的椅子上伸展运动**，包含20组训练动作，每组持续30秒。动作设计针对久坐导致的肌肉僵硬和体态问题，例如颈部前伸、圆肩驼背等。通过动态拉伸激活肩颈、背部和腰部肌肉，促进血液循环，缓解因长时间保持同一姿势引发的酸痛。适合上班族和学生利用工作间隙快速放松，且无需额外器械，操作便捷。\n\n**2. 【办公室椅子跟练】18分钟改善驼背与肩膀内扣**  \n此视频聚焦**肩背区域的针对性训练**，通过18分钟的跟练流程，结合椅子辅助完成抗阻和拉伸动作。例如，利用椅背进行反向拉伸以打开胸廓，或通过手臂支撑动作强化背部肌群，帮助纠正驼背和肩膀内扣的体态问题。动作强度适中，适合长期伏案工作导致肩背紧张的人群，能有效缓解肌肉疲劳并预防慢性劳损。\n\n**3. 十分钟办公室椅子瑜伽**  \n针对**久坐引发的腰背和肩颈酸痛**设计，动作幅度较小且私密性强，适合社恐人群在开放办公环境中练习。视频包含多个实用动作：  \n- **朝正面坐双手抱后脑勺伸展**：缓解颈部压力；  \n- **转身面朝椅背侧边伸展**：放松腰部肌肉；  \n- **身体转向椅背抓两端扭转**：促进脊柱灵活性。  \n此外，部分动作对肩周炎有辅助改善作用，适合需要温和康复训练的人群。\n\n**4. 用办公室的办公椅做锻炼腿部的健身操**  \n专注于**下肢脂肪消耗和肌肉强化**，包含两个核心动作：  \n- **交叉提膝**：双手抱胸，双脚交叉前伸后背靠椅背前倾，交替提膝至胸前，增强大腿前侧力量；  \n- **双腿摆动**：双手抱胸，双腿伸直交替向左右上方摆动，每组5次，每天5组，针对大腿内侧和外侧赘肉。  \n动作简单易学，适合利用午休或工作间隙进行局部塑形。\n\n**选择建议**：  \n- 若需快速缓解全身僵硬，优先选择**10分钟办公室拉伸**；  \n- 肩背问题突出者推荐**18分钟改善驼背视频**；  \n- 社恐或需安静环境者可选**椅子瑜伽**；  \n- 下肢训练需求者可参考**腿部健身操**。  \n所有视频均以椅子为辅助工具，安全性和实用性较高，但需注意保持动作规范，避免因椅子滑动或重心不稳导致意外。","2026-10-21T20:44:57.331Z","2026-10-21T20:44:57.354Z","zh-Hans",{"pagination":392},{"page":32,"pageSize":32},{"data":394,"meta":895},[395,400,405,410,415,420,425,430,435,440,445,450,455,460,465,470,475,480,485,490,495,500,505,510,515,520,525,530,535,540,545,550,555,560,565,570,575,580,585,590,595,600,605,610,615,620,625,630,635,640,645,650,655,660,665,670,675,680,685,690,695,700,705,710,715,720,725,730,735,740,745,750,755,760,765,770,775,780,785,790,795,800,805,810,815,820,825,830,835,840,845,850,855,860,865,870,875,880,885,890],{"id":396,"documentId":397,"slug":398,"title":399},435159,"du5h304owfbhazirvrqwpsmd","why-office-chair-armrest-matter-a-quick-guide","Why Office Chair Armrest Matter: A Quick Guide",{"id":401,"documentId":402,"slug":403,"title":404},435155,"i56upjhghnwriruo7dfqoj5x","the-ultimate-guide-to-office-chair-lumbar-support-translation","The Ultimate Guide to Office Chair Lumbar 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