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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},332736,"upjmn8rju3h4psbpd13e81c0","Office Chair Training Program","office-chair-training-program-1","**The office chair training program mainly includes stretching exercises on the chair, squats with chair support, and core training using an office chair, as detailed below**:\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1791367284125_c7e548_75c676ef7e.png)\n\n### Stretching Exercises on the Chair\n- **Hip Stretch**: Sit on the edge of the chair with your feet hip-width apart. Place your right ankle on your left knee and slowly lean forward until your abdomen touches your calf. Hold for 20 seconds and then switch sides. This exercise effectively stretches the hip joints and relieves stiffness caused by prolonged sitting.\n- **Lower Back Release**: Sit up straight, hold the back of the chair with your right hand, and reach your left hand towards your right knee. Twist your body to the left and hold for 15 seconds on each side. This helps relax the lower back muscles and reduce waist fatigue.\n- **Shoulder Opening Exercise**: After sitting up straight, cross your hands over your head and push your palms outward while bending your body to the left. Hold for 10 seconds on each side. This opens the shoulder joints and improves shoulder blood circulation.\n- **Neck and Shoulder Stretches**:\n    - **Wrist Stretch**: Extend your right hand with your palm facing up. Gently pull your right fingers downward with your left hand and hold for 20 seconds on each side to relieve wrist fatigue.\n    - **Shoulder Stretch**: Cross your hands over your head and push your palms outward while lifting your head and chest. This helps stretch the shoulder muscles.\n- **Half Downward Dog Pose**: Stand facing the back of the chair, place your hands on the chair back, step back with your feet, press your back down, and straighten your arms and legs. This stretches the back and back of the leg muscles.\n\n### Squats with Chair Support\nStand with your back to the chair and hold the sides of the chair seat with your hands. When squatting, keep your knees from extending beyond your toes. Complete the squat and stand-up movements slowly and under control, emphasizing full participation of the leg muscle groups throughout. **Training Recommendations**: Perform 10-20 repetitions daily, which can be divided into 3-5 sets; or do 8 repetitions per set and complete one round in the morning and afternoon each day, with a 30-second rest between sets. The elderly can adjust the training volume, and beginners are advised to progress gradually, starting with wall squats or squats with chair assistance. When practicing, ensure the chair is stable, with a height such that your thighs are parallel to the ground when seated. The floor should be non-slip, and the surrounding area should be free of clutter. Individuals with severe knee pain or those who have recently undergone hip or knee surgery should consult a doctor before practicing. Those with unstable blood pressure or dizziness are advised to start with low-intensity training.\n\n### Core Training Using an Office Chair\n- **Seated Abdominal Draw-In**: Sit on the front half of the chair with your back away from the backrest and your feet firmly planted on the ground. Draw your abdomen inward, pulling your navel towards your spine, while keeping your back in a natural neutral position. Exhale to tighten your abdomen and inhale to slowly relax. Repeat multiple times.\n- **Seated Knee Tucks**: Keep your upper body stable and gently lift your bent legs off the ground. Hold briefly and then slowly lower them, ensuring not to arch your back or slouch throughout the movement. Focus on feeling the abdominal muscles engage, and stop immediately if you feel any soreness in your waist. During work breaks, do a dozen repetitions per set and complete them in 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椅上拉伸动作\n- **髋关节拉伸**：坐在椅子边缘，双脚分开与臀同宽，将右脚踝搭在左膝上，身体慢慢前倾，直至腹部贴紧小腿，保持20秒后换边重复。此动作可有效拉伸髋关节，缓解久坐导致的髋部僵硬。\n- **下背部松解**：坐直身体，右手扶住椅背，左手伸向右侧膝盖，身体向左扭转，左右各保持15秒。有助于放松下背部肌肉，减轻腰部疲劳。\n- **开肩训练**：坐直后，双手交叉举过头顶，掌心向外推，同时身体向左侧弯，左右各持续10秒。能打开肩部关节，改善肩部血液循环。\n- **颈肩拉伸**：\n    - **手腕拉伸**：伸出右手，掌心向上，左手轻拉右手手指向下，每侧保持20秒，可缓解手腕疲劳。\n    - **肩膀拉伸**：双手交叉举过头顶，掌心向外推，同时抬头挺胸，有助于拉伸肩部肌肉。\n- **半下犬式**：面对椅背站立，双手撑在椅背上，双脚往后退，背部下压，手臂和腿伸直，能拉伸背部和腿部后侧肌肉。\n\n### 扶椅深蹲\n身体背对椅子，双手扶椅面两侧，下蹲时保持膝盖不超过脚尖，慢速控制完成下蹲与起立动作，强调腿部肌肉群全程参与发力。**训练建议**：每日进行10 - 20次，可分3 - 5组完成；也可每组8次，每日上午、下午各完成一轮，动作间休息30秒。老年人可调整训练量，初学者建议循序渐进，从靠墙深蹲或扶椅辅助深蹲开始。练习时椅子要稳固，高度以坐下时大腿与地面平行为宜，环境地面需防滑，周围无杂物。膝关节严重疼痛或近期做过髋膝关节手术者需医生评估后再练习，血压不稳或眩晕者建议先进行低强度训练。\n\n### 利用办公椅做核心训练\n- **坐姿收腹**：臀部坐在椅子前半部分，后背离开靠背，双脚稳稳踩实地面。腹部向内收紧，肚脐往脊柱方向收拢，腰背保持自然中立，呼气收紧腹部，吸气慢慢放松，重复多次。\n- **坐姿屈膝收腿**：上半身稳住不动，双腿屈膝轻轻抬离地面，短暂停留后缓慢下放，全程不要塌腰拱背，专注感受腹部发力，腰部一旦出现酸胀感，就要立刻停止。工作间隙每组十余次，碎片化完成即可。","2026-10-12T17:31:53.596Z","2026-10-12T17:31:53.622Z","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},434399,"hyn5c16we74svy2z5rstlfym","office-chair-the-complete-buying-guide","Office Chair: The Complete Buying Guide",{"id":401,"documentId":402,"slug":403,"title":404},434395,"cam830yozir5f6xrmfkfasoc","everything-you-need-to-know-about-office-chair","Everything You Need to Know About Office 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