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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},399776,"ryl3g704uea2www1eu1e4l19","Knee Exercises Using an Office Chair","office-chair-knee-exercises-translation","**Specific movements can be performed on an office chair to exercise and protect the knees, enhancing the strength and stability of the muscles around the knees and relieving pain.**\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790494117081_0grf67l0_4ef515288e.png)\n\n### Yijin Tongmai Knee Health Exercises\nThese exercises require a chair and can be completed in just 5 minutes during work breaks. First, place both feet flat on the ground, shoulder-width apart, and alternate between performing a “pedaling” motion, known as ankle pump exercises. Start by trying to point your toes upward (dorsiflexion) to feel the stretch in the back of your calves, then try to press your toes downward (plantarflexion). Next, stand beside the chair, lightly hold the backrest for balance, separate your feet shoulder-width apart and slightly bend your knees, tighten your buttocks as if pinching a coin, and lean your body slightly forward (posterior pelvic tilt) to feel the intense contraction in your buttocks. Hold for 5 seconds, then relax and repeat 10 - 12 times. Finally, sit up straight, extend your right leg, and bend your left knee, keeping your pelvis neutral without slouching or arching your back, and maintain for 20 - 30 seconds.\n\n### Half-Seated Knee Exercise on a Chair\nSit only halfway on the chair, keeping your waist straight, extend and raise your leg, and hold for 3 seconds. This movement helps strengthen the muscles around the knees, improves knee stability, and can also reduce knee pain to some extent. By continuously performing this movement, the muscles around the knees can be exercised, thus better supporting and protecting the knee joints.\n\n### Chair-Supported Squats\nHold both sides of the chair seat with your hands, face away from the chair, and when squatting, be careful to keep your knees from extending beyond your toes. Complete the squatting and standing movements through slow control, emphasizing full participation of the leg muscle groups throughout the squatting and standing process. It is recommended to perform 10 - 20 times daily, which can be divided into 3 - 5 sets; or adopt a training method of 8 times per set, completing one round in the morning and afternoon each day, with a 30-second rest between movements. In an office setting, you can also take advantage of breaks to complete chair-supported squat training. This training method can effectively exercise the leg muscles, enhance the knee's supporting capacity, and help prevent knee injuries and relieve knee discomfort.",false,"2026-10-18T17:52:24.734Z","2026-10-18T17:52:24.763Z",{"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},988,"m60odg3sui3z2pmxhefk8frm","import-1790494117081-0grf67l0.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_1790494117081_0grf67l0_4ef515288e.png","small_import_1790494117081_0grf67l0_4ef515288e","small_import-1790494117081-0grf67l0.png","furniture\u002Fgallery",279.98,279984,{"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_1790494117081_0grf67l0_4ef515288e.png","medium_import_1790494117081_0grf67l0_4ef515288e","medium_import-1790494117081-0grf67l0.png",580.06,580061,{"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_1790494117081_0grf67l0_4ef515288e.png","thumbnail_import_1790494117081_0grf67l0_4ef515288e","thumbnail_import-1790494117081-0grf67l0.png",38.59,38589,"import_1790494117081_0grf67l0_4ef515288e",233.33,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790494117081_0grf67l0_4ef515288e.png","2026-09-27T07:28:38.076Z",[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},399778,"办公椅练膝盖","**在办公椅上可通过特定动作练习和保护膝盖，增强膝盖周围肌肉力量与稳定性，缓解疼痛。**\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790494117081_0grf67l0_4ef515288e.png)\n\n### 易筋通脉膝关节健康操\n此操需借助一把椅子，利用工作间隙5分钟即可完成。首先，双脚平放地面，与肩同宽，双脚交替做“踩油门”动作，即踝泵运动。先尽力将脚尖向上勾（背屈），感受小腿后侧的拉伸，再尽力向下踩（跖屈）。接着，站于椅侧，手轻扶椅背以保持平衡，双脚分开与肩同宽并微屈膝，收紧臀部，想象夹紧一枚硬币，同时身体微微向前倾（骨盆后倾），感受臀部的强烈收缩，保持5秒后放松，重复10 - 12次。最后，坐直身体，将右腿伸直，弯曲左膝，保持骨盆中立，不要塌腰或弓背，维持20 - 30秒。\n\n### 椅子坐一半练膝盖\n屁股只坐椅子的一半，保持腰挺直，将腿伸直并抬高，坚持3秒钟。这个动作能够帮助增强膝盖周围肌肉的力量，提高膝盖的稳定性，还能在一定程度上减少膝盖疼痛。通过持续进行该动作，可使膝盖周围的肌肉得到锻炼，从而更好地支撑和保护膝盖关节。\n\n### 扶椅深蹲\n双手扶住椅面两侧，身体背对椅子，下蹲时要注意保持膝盖不超过脚尖，通过慢速控制完成下蹲与起立动作，强调在蹲起过程中腿部肌肉群全程参与发力。建议每日进行10 - 20次，可分3 - 5组完成；也可采用每组8次，每日上午、下午各完成一轮，动作间休息30秒的训练方式。在办公场景中，也可利用间隙完成椅子支撑深蹲训练。这种训练方式可以有效锻炼腿部肌肉，增强膝盖的支撑能力，有助于预防膝盖损伤和缓解膝盖不适。","2026-10-18T17:52:25.553Z","2026-10-18T17:52:25.582Z","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},435312,"z5tmv7rl2ntlbiy8ua1wuaoo","why-swivel-office-chair-matter-a-quick-guide","Why Swivel Office Chair Matter: A Quick Guide",{"id":402,"documentId":403,"slug":404,"title":405},435308,"pllmiqewntoe4aw26igsgow7","the-ultimate-guide-to-office-chair-video","The Ultimate Guide to Office Chair 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