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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":396},[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":388},389424,"vmp2dldbr6du36z9ps3vzolb","Shoulder Training Using an Office Chair","office-chair-shoulder-training","**Shoulder training using an office chair can be achieved through the following exercises for targeted workouts and relaxation**:\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790502175782_b3hki7ak_23883a62f5.jpg)\n\n**1. Side Bends with Firm Grip**  \nThis exercise primarily targets the muscles on both sides of the neck and the trapezius muscles in the shoulders for stretching. Sit up straight and keep your pelvis stable. Place your left hand naturally on the outside of your left thigh and gently place your right hand on top of your head. Slowly pull your head to the left, feeling the stretch from the right side of your neck to your shoulder. Hold for 15 seconds and then repeat on the other side. **Key Point**: Avoid excessive force during stretching to prevent cervical spine lateral bending. Keep your head and torso on the same plane to effectively relax neck muscles tightened by prolonged sitting.\n\n**2. Shoulder Shrugs and Circles**  \nActivate the muscles around the scapula through dynamic movements. First, perform shoulder shrugs: slowly raise both shoulders to a height close to your earlobes, hold for 5 seconds, and then slowly lower them. Repeat 5 times to enhance shoulder stability. Then, perform shoulder circles: with the shoulder joints as the axis, synchronously move both shoulders forward in circles 10 times and then backward in circles 10 times. **Scientific Basis**: Shoulder shrugs exercise the upper trapezius muscles, while shoulder circles promote the coordinated work of the rotator cuff muscles and deltoid muscles, improving shoulder joint mobility.\n\n**3. Shoulder Opening with Hand Pull and Head Tilt**  \nDesigned for a rounded-shoulder posture, this exercise corrects the position of the scapula through reverse stretching. Sit with your spine in a neutral position, place the back of your right hand on your lower back, and reach your left hand from above your shoulder around to your back to try to grasp the fingers of your right hand (if you can't touch, maintain the maximum range). At the same time, lift your head and chest up, hold for 15 seconds, and then switch hands. **Biomechanical Analysis**: This exercise stretches the pectoralis major, pectoralis minor, and serratus anterior muscles while activating the rhomboid muscles and middle and lower trapezius muscles, creating an antagonist muscle balance. Long-term practice can improve the forward protrusion of the shoulders.\n\n**4. Seated Fitness Method (Arm Circles)**  \nPerform compound shoulder joint movements in a low-intensity seated position. Let your shoulders hang naturally and slowly make small circles with your shoulders as the center (10 times clockwise and 10 times counterclockwise), coordinated with abdominal breathing (expand your chest when inhaling and retract your shoulders when exhaling). **Exercise Benefits**: Arm circles promote the secretion of synovial fluid in the shoulder joints, reducing joint wear. At the same time, they relieve shoulder stiffness through rhythmic movements, making them suitable for fragmented training for people who sit for long periods.\n\n**Advanced Suggestions**: You can combine an 18-minute follow-along video to improve rounded shoulders and shoulder internal rotation (while maintaining proper form) or perform a 15-minute shoulder and neck relaxation training for people who sit for long periods (focusing on strengthening the stretching of the sternocleidomastoid and scalene muscles). **Precautions**: Before training, check the stability of the office chair to avoid tipping over during dynamic movements. If you have shoulder impingement syndrome or rotator cuff injuries, avoid excessive abduction movements and adjust the training plan under professional guidance.",false,"2026-10-16T18:06:02.158Z","2026-10-16T18:06:02.187Z",{"id":356,"documentId":357,"name":358,"alternativeText":9,"caption":9,"focalPoint":9,"width":359,"height":360,"formats":361,"hash":384,"ext":38,"mime":41,"size":385,"url":386,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":387,"updatedAt":387,"publishedAt":387},3292,"hl1coc361txl7x1t8wvns7li","import-1790502175782-b3hki7ak.jpg",960,682,{"small":362,"medium":370,"thumbnail":377},{"ext":38,"url":363,"hash":364,"mime":41,"name":365,"path":366,"size":367,"width":51,"height":368,"sizeInBytes":369},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fsmall_import_1790502175782_b3hki7ak_23883a62f5.jpg","small_import_1790502175782_b3hki7ak_23883a62f5","small_import-1790502175782-b3hki7ak.jpg","furniture\u002Fgallery",27.49,355,27490,{"ext":38,"url":371,"hash":372,"mime":41,"name":373,"path":366,"size":374,"width":58,"height":375,"sizeInBytes":376},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fmedium_import_1790502175782_b3hki7ak_23883a62f5.jpg","medium_import_1790502175782_b3hki7ak_23883a62f5","medium_import-1790502175782-b3hki7ak.jpg",50.85,533,50850,{"ext":38,"url":378,"hash":379,"mime":41,"name":380,"path":366,"size":381,"width":382,"height":65,"sizeInBytes":383},"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fthumbnail_import_1790502175782_b3hki7ak_23883a62f5.jpg","thumbnail_import_1790502175782_b3hki7ak_23883a62f5","thumbnail_import-1790502175782-b3hki7ak.jpg",7.42,220,7415,"import_1790502175782_b3hki7ak_23883a62f5",68.63,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790502175782_b3hki7ak_23883a62f5.jpg","2026-09-27T09:42:56.055Z",[389],{"id":390,"documentId":348,"title":391,"slug":350,"excerpt":9,"content":392,"seo_title":9,"seo_description":9,"seo_keywords":9,"isRecommend":352,"createdAt":393,"updatedAt":393,"publishedAt":394,"locale":395},389426,"办公椅练肩膀","**利用办公椅进行肩膀训练，可通过以下动作实现针对性锻炼与放松**：\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790502175782_b3hki7ak_23883a62f5.jpg)\n\n**1. 左右侧弯手抓牢**  \n此动作主要针对颈部两侧及肩部斜方肌进行拉伸。坐直后保持骨盆稳定，左手自然放于左大腿外侧，右手轻扶头顶向左侧缓慢牵拉，感受右侧颈部至肩部的拉伸感，保持15秒后换方向重复。**关键点**：牵拉时避免过度用力导致颈椎侧弯，头部与躯干保持同一平面，可有效放松因久坐导致的颈部肌肉紧张。\n\n**2. 耸肩画圈前后绕**  \n通过动态运动激活肩胛骨周围肌群。首先进行耸肩练习：双肩缓慢上提至接近耳垂高度，保持5秒后缓慢下落，重复5次以增强肩部稳定性；随后进行绕肩练习：以肩关节为轴，双肩同步向前画圈10次，再向后画圈10次。**科学依据**：耸肩动作可锻炼斜方肌上束，绕肩动作能促进肩袖肌群与三角肌的协同工作，改善肩关节活动度。\n\n**3. 开肩拉手昂头笑**  \n针对含胸圆肩体态设计，通过反向牵拉纠正肩胛骨位置。坐姿保持脊柱中立，右手背贴于后腰部，左手从肩上方绕至背后尝试抓握右手手指（若无法触碰，保持最大幅度即可），同时抬头挺胸，保持15秒后换手。**生物力学分析**：该动作通过拉伸胸大肌、胸小肌及前锯肌，同时激活菱形肌与中下斜方肌，形成拮抗肌平衡，长期练习可改善肩部前引问题。\n\n**4. 坐椅健身法（臂绕环）**  \n采用低强度坐姿完成肩关节复合运动。双肩自然下垂，以肩部为圆心缓慢进行小幅度绕环（顺时针与逆时针各10次），配合腹式呼吸（吸气时扩胸，呼气时收肩）。**运动效益**：臂绕环可促进肩关节滑液分泌，减少关节磨损，同时通过节奏性运动缓解肩部僵硬，适合久坐人群的碎片化训练。\n\n**进阶建议**：可结合18分钟改善驼背与肩膀内扣的跟练视频（需保持动作标准性），或进行15分钟久坐人群肩颈放松训练（重点加强胸锁乳突肌与斜角肌的拉伸）。**注意事项**：训练前需确认办公椅稳定性，避免动态动作导致倾倒；若存在肩峰撞击综合征或肩袖损伤，需避免过度外展动作，并在专业指导下调整训练方案。","2026-10-16T18:06:02.908Z","2026-10-16T18:06:02.936Z","zh-Hans",{"pagination":397},{"page":32,"pageSize":32},{"data":399,"meta":898},[400,405,410,415,420,425,430,435,440,445,450,455,460,465,470,475,480,485,490,495,500,505,510,515,520,525,530,535,540,545,550,555,560,565,570,575,580,585,590,595,600,605,610,614,619,624,629,634,639,644,649,653,658,663,668,673,678,683,688,693,698,703,708,713,718,723,728,733,738,743,748,753,758,763,768,773,778,783,788,793,798,803,808,813,818,823,828,833,838,843,848,853,858,863,868,873,878,883,888,893],{"id":401,"documentId":402,"slug":403,"title":404},434707,"piyyxadol3wgma7rymrith8u","everything-you-need-to-know-about-office-chair-seat-cushion","Everything You Need to Know 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