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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},274896,"qya4h90x42k6exwrpz06rjc3","Yoga Office Chair Tutorial","yoga-office-chair-tutorial","**Here are some yoga tutorials suitable for performing on an office chair, which can help relieve fatigue from prolonged sitting, enhance body flexibility, and strengthen the core muscles**: \n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790505837412_qvkhn3y6_bcdb954a5d.png)\n\n**I. Basic Sitting Posture and Stretching** \n1. **Proper Sitting Posture**: Sit on the front one-third of the chair, use your hands to gently adjust your gluteal muscles so that your sit bones sink downward, extend your spine upward with the crown of your head, push your groin backward, and maintain a neutral pelvis position. \n2. **Chest and Shoulder Adjustment**: Inhale to expand the back of your chest fully and lean your head slightly backward; exhale to sink your shoulders and retract your shoulder blades, feeling the longitudinal stretch on the front of your body. \n3. **Back-of-Head Resistance Stretch**: Interlace your fingers and place them behind your head. Inhale to slightly tuck your chin, maintaining resistance between the back of your head and your palms to further stretch the front of your neck and sternocleidomastoid muscles. \n\n**II. Neck and Shoulder Relaxation** \n1. **Cervical Spine Activation**: Place your left hand near your right ear, keep both shoulders at the same height, exhale to slowly tilt your head to the left, feeling the stretch in the right neck muscles, and repeat dynamically 10-12 times before switching sides. \n2. **Shoulder Lifting and Sinking Dynamics**: Inhale to lift both shoulders up toward your ears, exhale to sink them down away from your ears, repeat 10-12 times to relieve shoulder and neck stiffness. \n3. **Seated Shoulder Extension**: Make fists behind your pelvis with your palms, inhale to extend your shoulders, exhale to lift your chin, straighten your arms backward to pull, and retract your shoulder blades, repeating dynamically 10-12 times. \n4. **Shoulder Circles**: Circle your shoulders forward and backward three times, coordinating with deep breaths to relax the shoulder and back muscles. \n\n**III. Spinal Flexibility and Twisting** \n1. **Seated Arch Back Pose**: Raise both arms to shoulder height, inhale to extend your thoracic spine, exhale to close your ribs and naturally arch your back, lower your head, and repeat dynamically 10-12 times to enhance thoracic spine flexibility. \n2. **Simple Twist Pose**: Stack your left leg on your right leg, keep your pelvis upright, place your right arm close to the outside of your left thigh, exhale to twist your torso, repeat dynamically 10-12 times before switching sides to relieve back stiffness. \n3. **Spinal Dynamic Exercise**: Inhale to return your head to the center and extend your arms upward, exhale to lower your head, arch your back, and push your spine upward, look up toward the back of your hands, and practice dynamically three times. \n\n**IV. Core and Lower Limb Training** \n1. **Seated Knee Flexion Pose**: Keep your back against the chair, exhale to wrap your hands around your left knee and bring it close to your body, repeat dynamically 10-12 times before switching sides to relieve calf tension. \n2. **Core Strengthening**: Sit on the front one-third of the chair, retract your shoulders, straighten your arms, lift your heels off the ground, raise your knees, and for advanced practitioners, try straightening your legs, repeating the 'retract-straighten' motion. \n3. **Buttock and Leg Sculpting**: Sit on the middle of the chair, open your feet hip-width apart, raise your hands to the sides of your ears, shift your weight forward, press your heels down, lift your buttocks until your knees do not exceed your toes, and for advanced practitioners, extend your arms forward and stand on tiptoe.",false,"2026-10-11T05:11:54.264Z","2026-10-11T05:11:54.290Z",{"id":356,"documentId":357,"name":358,"alternativeText":9,"caption":9,"focalPoint":9,"width":359,"height":360,"formats":361,"hash":384,"ext":88,"mime":91,"size":385,"url":386,"previewUrl":9,"provider":70,"provider_metadata":9,"createdAt":387,"updatedAt":387,"publishedAt":387},3800,"ljjytnpjewmjm6zezbxlt31g","import-1790505837412-qvkhn3y6.png",786,723,{"small":362,"medium":370,"thumbnail":377},{"ext":88,"url":363,"hash":364,"mime":91,"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_1790505837412_qvkhn3y6_bcdb954a5d.png","small_import_1790505837412_qvkhn3y6_bcdb954a5d","small_import-1790505837412-qvkhn3y6.png","furniture\u002Fgallery",162.24,460,162238,{"ext":88,"url":371,"hash":372,"mime":91,"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_1790505837412_qvkhn3y6_bcdb954a5d.png","medium_import_1790505837412_qvkhn3y6_bcdb954a5d","medium_import-1790505837412-qvkhn3y6.png",338.64,690,338635,{"ext":88,"url":378,"hash":379,"mime":91,"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_1790505837412_qvkhn3y6_bcdb954a5d.png","thumbnail_import_1790505837412_qvkhn3y6_bcdb954a5d","thumbnail_import-1790505837412-qvkhn3y6.png",24.5,170,24496,"import_1790505837412_qvkhn3y6_bcdb954a5d",105.39,"https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790505837412_qvkhn3y6_bcdb954a5d.png","2026-09-27T10:43:57.829Z",[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},274898,"瑜伽办公椅教程","**以下是一些适合在办公椅上进行的瑜伽教程，可帮助缓解久坐疲劳、提升身体灵活性与核心力量**：\n\n![](https:\u002F\u002Fcaijing-img.oss-cn-hangzhou.aliyuncs.com\u002Ffurniture\u002Fgallery\u002Fimport_1790505837412_qvkhn3y6_bcdb954a5d.png)\n\n**一、基础坐姿与伸展**  \n1. **端正坐姿**：坐在椅子前1\u002F3处，双手拨动臀肌使坐骨向下扎根，头顶心向上延展脊柱，腹股沟向后推，保持骨盆中立位。  \n2. **胸腔与肩部调整**：吸气时胸腔后侧饱满向后展开，后脑勺轻微后靠；呼气时肩膀下沉，肩胛骨内收，感受身体前侧的纵向伸展。  \n3. **后脑勺对抗伸展**：双手十指交扣放于后脑勺，吸气时微收下巴，保持后脑勺与手掌互相拮抗，进一步拉伸颈部前侧和胸锁乳突肌。\n\n**二、颈部与肩部放松**  \n1. **活化颈椎**：左手贴近右耳，双肩保持等高，呼气时头部缓慢向左偏移，感受颈部右侧肌群的伸展，动态重复10-12次后换边。  \n2. **提肩沉肩动态**：吸气时双肩向上提靠近耳朵，呼气时下沉远离耳朵，重复10-12次，缓解肩颈僵硬。  \n3. **坐姿展肩**：手掌在骨盆后侧抱拳，吸气时舒展双肩，呼气时下颚上提，双臂伸直向后拉动，肩胛骨内收，动态重复10-12次。  \n4. **双肩绕动**：双肩从前向后绕动三次，配合深呼吸放松肩背部肌肉。\n\n**三、脊柱灵活与扭转**  \n1. **坐姿拱背式**：两臂平举与肩同高，吸气时延展胸椎，呼气时闭合肋骨并自然拱背，低头动态重复10-12次，增强胸椎灵活性。  \n2. **简易扭转式**：左腿叠放于右腿上，骨盆端正，右臂贴近左大腿外侧，呼气时转体建立扭转，动态重复10-12次后换边，缓解背部僵硬。  \n3. **脊柱动态练习**：吸气时头部回正、手臂向上延伸，呼气时低头拱背并向后推高脊柱，抬头看手背方向，动态练习三次。\n\n**四、核心与下肢训练**  \n1. **坐姿屈膝式**：背部贴椅，呼气时双手环抱左膝向身体靠近，动态重复10-12次后换边，舒缓小腿紧张。  \n2. **强化核心**：坐在椅子前1\u002F3处，肩膀后收、手臂伸直，脚后跟离地，膝盖上提，进阶者可尝试伸直双腿，重复“收-伸直”动作。  \n3. **臀腿雕塑**：坐在椅子1\u002F2处，双脚打开与髋同宽，双手上举至耳侧，重心前移、脚后跟下踩，臀部抬起至膝盖不超过脚尖，进阶者可前伸手臂并踮脚尖。","2026-10-11T05:11:54.771Z","2026-10-11T05:11:54.799Z","zh-Hans",{"pagination":397},{"page":32,"pageSize":32},{"data":399,"meta":900},[400,405,410,415,420,425,430,435,440,445,450,455,460,465,470,475,480,485,490,495,500,505,510,515,520,525,530,535,540,545,550,555,560,565,570,575,580,585,590,595,600,605,610,615,620,625,630,635,640,645,650,655,660,665,670,675,680,685,690,695,700,705,710,715,720,725,730,735,740,745,750,755,760,765,770,775,780,785,790,795,800,805,810,815,820,825,830,835,840,845,850,855,860,865,870,875,880,885,890,895],{"id":401,"documentId":402,"slug":403,"title":404},434499,"e799eyislo3tqx3ntmz8ec5g","office-chair-maintenance-extend-its-lifespan","Office Chair Maintenance: Extend Its Lifespan",{"id":406,"documentId":407,"slug":408,"title":409},434495,"kx5gv2o5422yhumn0mnbiluc","top-office-chair-brands-a-comparison-guide-for-buyers","Top Office Chair Brands: A Comparison Guide for 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