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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},250435,"p9old8c2afbt8i9kgktt97wd","Office Chair Yoga Instruction","office-chair-yoga-instruction","**Office chair yoga instruction offers a variety of movements that can effectively relieve fatigue from prolonged sitting, enhance body flexibility and strength. Here are some common movements**:\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790495650141_v2jspb7j_dd3582c43d.png)\n\n**Basic Stretching Movements**: Movement 1: Sit facing forward on the chair, lean your back slightly against it, place your hands behind your head, inhale as you open your elbows and look up at the ceiling, exhale as you tuck your chin and bring your elbows in towards your abdomen. Repeat this several times and then sit up straight to mobilize your neck and shoulders. Movement 4: Sit on the front one-third of the chair, use your hands to press your gluteal muscles outward, press your sit bones down and reach your head up to extend your spine. Interlace your fingers behind your head, inhale as you slightly tuck your chin to feel the stretch in the front of your body, inhale again to return your arms to the upright position, and exhale as you lower your head and arch your back. Perform this dynamic exercise three times to fully stretch the front of your body and spine.\n\n**Lateral Bending and Twisting Movements**: Movement 2: Sit facing the back of the chair with your toes pointing outward, grab the opposite diagonal of the chair back with your left hand, raise your right arm, exhale as you lean your body to the left, use the strength of one side of your waist to bring your body back when the stretch is significant, and repeat on the other side to stretch the sides of your body. Movement 3: Sit on the side of the chair, turn your body towards the chair back, grab both ends of the chair back with your hands, inhale as you extend your spine, exhale as you twist your chest to the left and backward, keep your spine tall, and practice on the other side to deeply twist your spine. Movement 6: Place your right hand on the outside of your left knee, inhale as you press your sit bones into the ground, exhale as you twist along your thoracic spine towards the left and backward, and deepen the twist on the other side to improve the flexibility of your thoracic spine.\n\n**Neck and Shoulder Relaxation Movements**: Movement 5: Raise your left arm to find your right ear, grab the right side of the chair with your right hand, exhale as you bring your left ear towards your left shoulder and your chin towards your left shoulder, practice on the opposite side, deepen the stretch on the back of your neck, circle your shoulders three times to relax your shoulder and back muscles, and hold for three breaths to effectively relax the muscles in your neck and shoulders.\n\n**Leg and Core Training Movements**: Movement 7: Place your right ankle on your left knee, lean forward and downward, exhale as you lower your right knee, extend your spine, and repeat on the other side to relax your leg muscles. Movement 10: Sit on the front one-third of the chair, draw your shoulders back and straighten your arms, lift your heels off the mat, raise your knees, and if possible, extend your feet forward to contract and stretch your core and strengthen your lower body. Movement 11: Sit on the middle half of the chair, spread your feet hip-width apart, raise your hands overhead, shift your weight forward onto your heels and lift your buttocks, you can strengthen the movement by moving your hands forward, lowering your buttocks, and trying to lift your heels to exercise your leg and core strength.",false,"2026-10-10T04:05:45.763Z","2026-10-10T04:05:45.791Z",{"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},1466,"f31oow6lkhlyt76l4y20tz8q","import-1790495650141-v2jspb7j.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_1790495650141_v2jspb7j_dd3582c43d.png","small_import_1790495650141_v2jspb7j_dd3582c43d","small_import-1790495650141-v2jspb7j.png","furniture\u002Fgallery",163.64,163642,{"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_1790495650141_v2jspb7j_dd3582c43d.png","medium_import_1790495650141_v2jspb7j_dd3582c43d","medium_import-1790495650141-v2jspb7j.png",350.74,350743,{"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_1790495650141_v2jspb7j_dd3582c43d.png","thumbnail_import_1790495650141_v2jspb7j_dd3582c43d","thumbnail_import-1790495650141-v2jspb7j.png",18.51,18511,"import_1790495650141_v2jspb7j_dd3582c43d",189.53,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790495650141_v2jspb7j_dd3582c43d.png","2026-09-27T07:54:10.701Z",[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},250437,"办公椅瑜伽教学","**办公椅瑜伽教学动作多样，能有效缓解久坐疲劳、增强身体柔韧性与力量，以下是一些常见动作**：\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790495650141_v2jspb7j_dd3582c43d.png)\n\n**基础伸展类**：动作一，朝正面坐椅，后背微靠，双手抱后脑勺，吸气打开手肘看天花板，呼气收下巴手肘内收看小腹，重复几次后坐立起来，可活动颈部与肩部；动作四，坐椅子1\u002F3处，双手拨臀肌，坐骨向下头顶向上延展脊柱，双手十指交扣放后脑勺，吸气微收下巴感受前侧伸展，吸气回正手臂上伸，呼气低头拱背，动态练习三次，能全面伸展身体前侧与脊柱。\n\n**侧弯与扭转类**：动作二，面朝椅背坐，脚尖向外，左手抓右侧椅背对角线，右手臂上举，呼气身体向左倒，伸展明显后一侧腰发力带回，换边重复，可拉伸身体侧面；动作三，坐椅子侧边，身体转向椅背，双手抓椅背两端，吸气延展脊柱，呼气胸口向左向后扭转，保持脊柱拔高，换边练习，能深度扭转脊柱；动作六，右手放左膝外侧，吸气坐骨推地，呼气沿胸椎往左后方扭转，换边加深，可灵活胸椎。\n\n**颈部与肩部放松类**：动作五，左臂上举找右耳，右手抓椅子右边，呼气左耳找左肩，下巴找左肩，反侧练习，加深脖颈后侧伸展，双肩绕动三次放松肩背部，停留三个呼吸，可有效放松颈部与肩部肌肉。\n\n**腿部与核心训练类**：动作七，右脚踝放左膝上，向前向下俯身，呼气右膝下沉，脊柱延展，换边重复，能放松腿部肌肉；动作十，坐椅子1\u002F3，肩膀后收手伸直，脚后跟离垫子，膝盖上提，可的话脚往前伸直，收缩伸展调度核心，强化下半身；动作十一，坐椅子1\u002F2，双脚打开与髋同宽，双手上举，重心往前脚后跟下踩抬屁股，可加强时把手往前，屁股蹲低，尝试提脚后跟，锻炼腿部与核心力量。","2026-10-10T04:05:46.247Z","2026-10-10T04:05:46.272Z","zh-Hans",{"pagination":393},{"page":32,"pageSize":32},{"data":395,"meta":894},[396,401,406,411,416,421,426,431,436,441,446,451,456,461,466,471,476,481,486,491,496,501,506,511,516,521,526,531,536,541,546,551,556,561,566,571,576,580,585,590,595,600,605,610,615,619,624,629,634,639,644,649,654,659,664,669,674,679,684,689,694,699,704,709,714,719,724,729,734,739,744,749,754,759,764,769,774,779,784,789,794,799,804,809,814,819,824,829,834,839,844,849,854,859,864,869,874,879,884,889],{"id":397,"documentId":398,"slug":399,"title":400},434683,"pceocpe7yda185me4a7cszbk","office-chair-recline-in-2026-buying-guide-recommendations","Office 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