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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},211083,"wyfp2d3vled595518qngtnj3","Raising Legs While Sitting in an Office Chair","sitting-in-office-chair-raising-legs","**Raising legs while sitting in an office chair is a simple and effective leg exercise method that offers multiple benefits such as promoting blood circulation, relieving fatigue, and preventing diseases. However, specific groups of people should exercise caution.**\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1791366916847_49d031_7b50f589ce.jpg)\n\n### Benefits of the Exercise\n- **Promoting lower limb blood circulation**: By raising the legs, gravity helps the venous blood in the lower limbs return to the heart, reducing venous pressure in the legs, relieving swelling and heaviness in the lower limbs caused by prolonged sitting, and preventing varicose veins.\n- **Relieving fatigue from prolonged sitting**: Regularly performing this exercise can effectively relax the muscle groups in the front of the thighs and the back of the calves, preventing muscle stiffness and joint tension, and allowing the body to relax.\n- **Assisting in maintaining spinal stability**: It slightly activates the core muscle groups, assisting in maintaining a stable posture of the spine and reducing spinal pressure caused by poor sitting postures.\n\n### Key Points of the Exercise\n- **Correct posture**: Keep your back against the chair back to avoid an empty lower back and reduce lower back pressure.\n- **Steady movements**: The movements should be slow and steady to avoid discomfort caused by rapid or vigorous actions.\n- **Duration and repetitions**: Hold each raise for 15 - 30 seconds and repeat 5 - 10 times. It is advisable to feel a slight stretch in the leg muscles and avoid overexertion or holding your breath.\n\n### Different Training Methods\n- **Fixed-knee leg raise**: Fix the knees, bring them towards the head and raise them upwards. When lowering, do not let the heels touch the ground. The effort is mainly on the abdominal muscles, and there will be no soreness in the waist and neck.\n- **Leg raise + torso twist combination exercise**: Sit on a chair with a fist-width distance between your feet. Hold the sides of the chair with both hands. Exhale and raise your left knee upwards, inhale and lower your left leg, then exhale and raise your right knee upwards, inhale and lower your right leg. Alternate left and right, doing 20 repetitions per set and 2 sets. This can 'blast' away waist and abdominal fat, slim the legs and belly, and is gentle on the knees.\n\n### Precautions\nFor patients with existing lower limb venous thrombosis, severe heart disease, or those in the acute phase of lumbar disc herniation, it is recommended to perform this exercise under the guidance of a doctor or rehabilitation therapist to avoid aggravating the 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动作好处\n- **促进下肢血液循环**：通过抬高双腿，利用重力作用帮助下肢静脉血液回流至心脏，减轻腿部静脉压力，缓解因长时间坐着导致的下肢肿胀和沉重感，预防静脉曲张。\n- **缓解久坐疲劳**：定期进行该动作，能有效放松大腿前侧和小腿后侧的肌肉群，防止肌肉僵硬和关节紧张，让身体得到放松。\n- **辅助维持脊柱稳定**：轻微激活核心肌群，辅助维持脊柱的稳定姿态，减少因不良坐姿带来的脊柱压力。\n\n### 动作要点\n- **姿势正确**：保持背部贴靠椅背，避免腰部悬空，以减少腰部压力。\n- **动作平稳**：动作宜缓慢平稳，避免快速或剧烈动作导致身体不适。\n- **时间与次数**：每次保持15 - 30秒，重复5 - 10次，以感到腿部肌肉有轻微拉伸感为宜，切勿过度用力或憋气。\n\n### 不同训练方式\n- **固定膝盖抬腿**：固定住膝盖，让膝盖朝头部靠拢向上抬，下放时脚后跟不要碰地，发力全在腹肌上，且腰和脖子不会酸。\n- **抬腿 + 转体组合动作**：坐在椅子上，双脚间距一拳距离，双手握住椅子两侧，呼气向上抬左膝，吸气左腿落地，再呼气向上抬右膝，吸气右腿落地，左右交替进行，一组做20次，做2组，可“轰炸”腰腹赘肉，瘦腿又瘦肚子，还不伤膝盖。\n\n### 注意事项\n对于已有下肢静脉血栓、严重心脏病或腰椎间盘突出急性期的患者，建议在医生或康复师指导下进行，以免加重病情。","2026-10-09T15:39:19.825Z","2026-10-09T15:39:19.852Z","zh-Hans",{"pagination":392},{"page":32,"pageSize":32},{"data":394,"meta":893},[395,400,405,410,415,420,425,430,435,440,445,450,455,460,465,470,475,480,485,490,495,500,505,510,515,520,525,530,535,540,544,549,554,559,564,569,574,579,583,588,593,598,603,608,613,618,623,628,633,638,643,648,653,658,663,668,673,678,683,688,693,698,703,708,713,718,723,728,733,738,743,748,753,758,763,768,773,778,783,788,793,798,803,808,813,818,823,828,833,838,843,848,853,858,863,868,873,878,883,888],{"id":396,"documentId":397,"slug":398,"title":399},434655,"oquij0mzr2n5pd57f4vgb9ol","how-to-find-a-reliable-office-chair-supplier","How to Find a Reliable Office Chair Supplier",{"id":401,"documentId":402,"slug":403,"title":404},434651,"x60cox8s19wespb3u546zpfn","best-office-chair-for-prolonged-sitting-what-to-look-for","Best Office Chair for Prolonged Sitting: What to Look 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