New Skills for Office Chairs
Office chairs can assist in physical exercise in various ways, covering abdominal exercises, subtle movements to awaken vitality, and simple stretching exercises to improve health.
Abdominal Exercises: Sit on the edge of the office chair seat, lean your back against it, and first perform pelvic tilts and arching of the back to relax your upper body. Then, carry out alternating lower abdominal activation exercises. As you exhale, lift your legs, bringing the front of your thighs closer to your body. While exhaling, contract your abdomen and lift your legs upward, and lower them as you inhale. Alternate between left and right legs as one set, doing 10 to 15 sets. After that, perform vibration exercises. As you exhale, lift your legs one after the other. Your legs can be together or apart, doing 20 to 50 repetitions. You can also contract your abdomen as you exhale and slowly extend your legs forward while controlling their height. These movements can effectively exercise your abdominal muscles and strengthen your core strength.
Subtle Movements to Awaken Vitality: Place your feet flat on the ground with your heels touching and your toes slightly turned outward. First, tighten and then release your calf muscles to feel their contraction and relaxation. Lift and press down your toes one by one to move your toe joints. Slowly raise your shoulders towards your ears, pause for a moment, and then let them slide down along the sides of your spine to relax your shoulder muscles. Place your handsๅ (should be 'crossed' in proper English, but keeping the original structure meaning 'ๅ ' as crossed here) behind your head with your elbws outwards, and naturally push your chest forward, which helps open your chest and improve your posture. Tilt your ears very slowly towards one shoulder, hold for a few seconds, and then switch to the other side. Coordinate with your breathing to relieve neck pressure. While maintaining your sitting posture, use your core muscles to slightly move your buttocks back and forth on the edge of the seat. You can also try lifting one knee to waist height and then slowly lowering it, alternating between sides to move your hip joints and abdominal muscles. Every once in a while, take your eyes off the screen, look at a stationary object in the distance and stare for ten seconds, then close your eyes for three seconds and slowly open them to relax your eye muscles and relieve eye strain.
Simple Stretching Exercises to Improve Health: While sitting in a chair, fully cross your fingers behind your back, turn your palms outward, and straighten your hands to stretch backward and downward as much as possible to relieve shoulder fatigue. While sitting in a chair, place your hands behind your head and clamp your elbows towards your face. Lower your face and lean your body slightly forward to relieve neck fatigue. While sitting in a chair, hold the back of the chair with your right hand behind you, keep the soles of your feet flat on the ground, and naturally stretch your waist to the right. When holding the back of the chair with your left hand behind you, stretch your waist naturally to the left to relieve waist fatigue.
