端坐转体拉伸运动

　　Sitting Spinal Stretch端坐转体拉伸运动

　　This enhances both flexibility and muscle

　　strength. Sit tall in your chair, and stretch your arms toward the ceiling. Put your left hand on the desk, grab the back of the chair with your right hand and twist to the right. Hold for 10 seconds. Release and raise your arms toward the ceiling again. Then repeat the twist going the other way. Hold for 10 seconds。这个动作可以提高柔韧性，并强化肌肉力量。在椅子上坐正，向天花板方向拉伸手臂。左手放在桌上，右手抓住椅背，向右扭转身体。保持10秒钟。放松，并再次向天花板方向举起手臂。向反方向重复扭转动作。保持10秒钟。

木腿运动

　　The Wooden Leg木腿运动

　　For lower-body strength: Sit in your chair, extend

　　one leg out straight in front of you and hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times。训练下半身的力量：坐在椅子上，一条腿向前伸直，保持2秒钟。然后尽量把腿抬高，再保持2秒钟。每条腿重复15次。

放松手腕的练习

　　Carpal Tunnel Reliever放松手腕的练习

　　Carpal tunnel syndrome

　　shouldn't catch up to you if you repeat this simple move every day. Stand at your desk, and, arms straight, place your palms on the desk with your fingers pointed toward you. Lower your body slowly until you feel the stretch. Hold for 15 seconds. Repeat as needed through the day。如果你每天重复这个简单的动作，那么你就不会受到手腕综合症的困扰了。站在桌边，伸直手臂，手指向内，手掌放在桌上。缓慢下蹲，直到有拉伸的感觉。保持15秒钟。需要时即可做此练习。

反身下沉练习

　　Tricep Desk Dips反身下沉练习

　　This is for upper-body strength. Ladies, this will help the backs of your arms. Place your butt on the edge of the desk, then place your palms on the edge of the desk on either side of you. Keeping your feet together, bend at the elbows

　　and slide forward off of the desk and dip down a few inches, and then push back up. Dip to where your elbows are bent at 90 degrees. Do this 20 times。这个运动要用到上半身的力量。女士们，这个动作对锻炼手臂后侧很有益处。倚靠在桌子边缘，把手掌放在桌边，身体的两侧。双脚并拢，肘部弯曲，身体下沉几厘米，然后还原。下沉的时候，肘部要弯曲90度。做20次。

坐魔毯

　　The Magic Carpet Ride坐魔毯

　　This works your core and arms. Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times。这个运动可以锻炼到你的躯干和手臂。交叉双腿，盘坐在椅子上，然后把手放在椅子扶手上，深呼吸，让身体离开椅子几厘米。注意要用腹部和手臂的肌肉来抬升身体。每次保持10到20秒。休息30秒。重复五次。

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