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Stretching in the Office cover

Stretching in the Office

董安立Jilin Science and Technology Press · ChinaMar 2017

3.7
Word count
71K words
Chapters
205
ISBN
9787538452471
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Tags

Health Stretching ExerciseDaily WellnessHealth ScienceStep-by-Step GuideIllustrated Steps

Summary

Written specifically for office workers, this book introduces the warning signs, contributing factors, related medical knowledge, preventive measures, and simple office-based exercise therapies for thirty-four common occupational health problems. The conditions covered include frozen shoulder, cervical spondylosis, hemorrhoids, carpal tunnel syndrome, sciatica, and lumbar spine disorders. For each ailment, the book explains what signals to watch for and shows how gentle stretches performed right at your desk can help prevent and relieve it, making this a practical guide for anyone who spends long hours working at a computer.

Editor's review

Office Stretching is a practical guide precisely aimed at the health pain points of modern urban office workers. Drawing on his deep medical background and years of clinical experience, Dr. Dong Anli integrates professional spinal health knowledge with the office setting. The book's core value lies in its strong situational fit—it is not a general health book but a set of micro-exercises designed for specific behaviors such as prolonged sitting, desk work, and device use, all doable beside one's workstation. The movements are scientifically designed, safe, and require no equipment, effectively dismantling the excuse of "no time to exercise." Beyond illustrated stretching routines, the book starts from ergonomic principles to explain the causes of common office ailments (such as shoulder and neck soreness, lower back stiffness, and wrist discomfort), so readers understand not only what to do but why, enabling more proactive and effective self-care. For professionals in long-term suboptimal health, this book offers a learn-and-apply, sustainable health management plan; its value lies in seamlessly embedding health maintenance into the daily work routine, making it an efficient tool for preventing work-related musculoskeletal disorders.

Who it's for

A good fit for

  • Office workers who sit at desks for long hours and suffer from shoulder, neck, and back soreness
  • Professionals concerned about suboptimal health who wish to exercise effectively during work breaks
  • Readers interested in ergonomics and scientific fitness who want to understand the root causes of pain
  • Team managers or HR personnel seeking reference material for employee health care

Not a good fit for

  • Fitness enthusiasts seeking high-intensity workouts or muscle-building programs
  • Patients expecting clinical treatment plans for complex diseases

Reading tips

  1. Keep the book by your desk and, when a specific area feels fatigued, turn directly to the corresponding chapter and perform the stretches immediately.
  2. On first reading, skim the principles section to grasp basic ergonomic knowledge, then focus on the illustrated movements and practice them repeatedly.
  3. Use the self-assessment methods in the book to regularly check your posture and areas of tension, building preventive health habits.

About the publisher

Jilin Science and Technology Press China · Founded in 1984

Jilin Science and Technology Press is a comprehensive science and technology publisher known for popular life and science books, with its output centered on health and wellness, popular science, cookbooks, and pregnancy and parenting. Among its titles, the Illustrated Classics series to which The Illustrated Yellow Emperor's Inner Canon belongs, along with titles such as Eating Right or Wrong for Diabetes and The 60-Week Pregnancy Nutrition and Health Encyclopedia, reflects a practical approach aimed at everyday life. Its popular science list includes Are Birds Descendants of Dinosaurs?, The Wonderful World of Plants, Is There a Corner in the Depths of the Universe?, and the Big Scientists Talk About Small Science series. Its authors include the Illustrated Classics Editorial Board, Kuang Tingyun, Huang Chunhui, Gao Ying, Guo Hongwei, Li Ning, Zhang Ye, and the Diet and Life Editorial Board. The press emphasizes combining illustrations with text and step-by-step presentation, as in Home-Style Sichuan Cuisine (3-Step Illustrated Edition), making books easier for general readers to understand and use; other publishing background information is limited in publicly available sources.

Contents

  1. 版权信息
  2. 第一部分 肩周炎
  3. 危险信号
  4. 导致因素
  5. 相关知识
  6. 办公室拉伸
  7. 预防措施
  8. 第二部分 失眠
  9. 危险信号
  10. 导致因素
  11. 相关知识
  12. 办公室拉伸
  13. 预防措施
  14. 第三部分 颈椎病
  15. 危险信号
  16. 导致因素
  17. 相关知识
  18. 办公室拉伸
  19. 预防措施
  20. 第四部分 胸膜炎
  21. 危险信号
  22. 导致因素
  23. 相关知识
  24. 办公室拉伸
  25. 预防措施
  26. 第五部分 乳房肿块
  27. 危险信号
  28. 导致因素
  29. 相关知识
  30. 办公室拉伸
  31. 预防措施
  32. 第六部分 坐骨神经痛及腰椎疾病
  33. 危险信号
  34. 导致因素
  35. 相关知识
  36. 办公室拉伸
  37. 预防措施
  38. 第七部分 痔疮
  39. 危险信号
  40. 导致因素
  41. 相关知识
  42. 办公室拉伸
  43. 预防措施
  44. 第八部分 月经不调
  45. 危险信号
  46. 导致因素
  47. 相关知识
  48. 办公室拉伸
  49. 预防措施
  50. 第九部分 视疲劳
  51. 危险信号
  52. 导致因素
  53. 相关知识
  54. 办公室拉伸
  55. 预防措施
  56. 第十部分 结膜炎
  57. 危险信号
  58. 导致因素
  59. 相关知识
  60. 办公室拉伸
  61. 预防措施
  62. 第十一部分 手指关节炎
  63. 危险信号
  64. 导致因素
  65. 相关知识
  66. 办公室拉伸
  67. 预防措施
  68. 第十二部分 气管炎
  69. 危险信号
  70. 导致因素
  71. 相关知识
  72. 办公室拉伸
  73. 预防措施
  74. 第十三部分 咽炎
  75. 危险信号
  76. 导致因素
  77. 相关知识
  78. 办公室拉伸
  79. 预防措施
  80. 第十四部分 肥胖
  81. 危险信号
  82. 导致因素
  83. 相关知识
  84. 办公室拉伸
  85. 预防措施
  86. 第十五部分 头痛
  87. 危险信号
  88. 导致因素
  89. 相关知识
  90. 办公室拉伸
  91. 预防措施
  92. 第十六部分 胃炎
  93. 危险信号
  94. 导致因素
  95. 相关知识
  96. 办公室拉伸
  97. 预防措施
  98. 第十七部分 胃及十二指肠溃疡
  99. 危险信号
  100. 导致因素
  101. 相关知识
  102. 办公室拉伸
  103. 预防措施
  104. 第十八部分 慢性阑尾炎
  105. 危险信号
  106. 导致因素
  107. 相关知识
  108. 办公室拉伸
  109. 预防措施
  110. 第十九部分 胰腺炎
  111. 危险信号
  112. 导致因素
  113. 相关知识
  114. 办公室拉伸
  115. 预防措施
  116. 第二十部分 消化不良
  117. 危险信号
  118. 导致因素
  119. 相关知识
  120. 办公室拉伸
  121. 预防措施
  122. 第二十一部分 营养不良
  123. 危险信号
  124. 导致因素
  125. 相关知识
  126. 办公室拉伸
  127. 预防措施
  128. 第二十二部分 高脂血症
  129. 危险信号
  130. 导致因素
  131. 相关知识
  132. 办公室拉伸
  133. 预防措施
  134. 第二十三部分 高血压
  135. 危险信号
  136. 导致因素
  137. 相关知识
  138. 办公室拉伸
  139. 预防措施
  140. 第二十四部分 糖尿病
  141. 危险信号
  142. 导致因素
  143. 相关知识
  144. 办公室拉伸
  145. 预防措施
  146. 第二十五部分 胆囊炎
  147. 危险信号
  148. 导致因素
  149. 相关知识
  150. 办公室拉伸
  151. 预防措施
  152. 第二十六部分 子宫肌瘤
  153. 危险信号
  154. 导致因素
  155. 相关知识
  156. 办公室拉伸
  157. 预防措施
  158. 第二十七部分 前列腺炎
  159. 危险信号
  160. 导致因素
  161. 相关知识
  162. 办公室拉伸
  163. 预防措施
  164. 第二十八部分 尿路感染
  165. 危险信号
  166. 导致因素
  167. 相关知识
  168. 办公室拉伸
  169. 预防措施
  170. 第二十九部分 膀胱炎
  171. 危险信号
  172. 导致因素
  173. 相关知识
  174. 办公室拉伸
  175. 预防措施
  176. 第三十部分 脱发
  177. 危险信号
  178. 导致因素
  179. 相关知识
  180. 办公室拉伸
  181. 预防措施
  182. 第三十一部分 不孕不育
  183. 危险信号
  184. 导致因素
  185. 相关知识
  186. 办公室拉伸
  187. 预防措施
  188. 第三十二部分 烦躁，抑郁
  189. 危险信号
  190. 导致因素
  191. 相关知识
  192. 办公室拉伸
  193. 预防措施
  194. 第三十三部分 鼠标手
  195. 危险信号
  196. 导致因素
  197. 相关知识
  198. 办公室拉伸
  199. 预防措施
  200. 第三十四部分 厌食
  201. 危险信号
  202. 导致因素
  203. 相关知识
  204. 办公室拉伸
  205. 预防措施

FAQ

Will these stretches really not be awkward to do in the office?
The movements are designed with the office environment in mind—mostly seated or subtle chair-based motions with a small range, discreet and unlikely to draw undue attention from colleagues, suitable for doing at your workstation.
Can someone with no exercise background follow along?
Absolutely. The movements are mainly gentle and relaxing, with detailed step-by-step breakdowns that emphasize gradual progression and sensing your own tension—very beginner-friendly. The key is proper form rather than intensity.
How is this book different from stretching courses in ordinary fitness apps?
The main difference is professionalism and specificity. Written by a spinal health expert, the movements are backed by clear medical principles and target specific problems caused by prolonged office sitting, with a more systematic knowledge framework and deeper explanations.

Comments

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About the author

董安立 Author

Dong Anli is an author about whom limited public information is available; his identity, nationality, and dates of birth and death have not been clearly recorded and require further verification. Within the library's holdings, only one work by him is included, the health book Office Stretching, so the available information centers mainly on this title. The book's name directly indicates its subject: aimed at people who sit at desks for long periods, it introduces stretching movements that can be performed at a workstation or in limited space, making it a practical health guide. Books of this kind usually combine concise text with movement illustrations, emphasize practicality and daily consistency, and help readers exercise during work breaks to relieve physical tension. Stylistically, it is expected to rely on step-by-step instructions, with plain language and clear directions rather than lengthy theoretical discussion. Because biographical material on the author is scarce, his professional background and creative development cannot be confirmed; readers may treat the work as an introductory reference for ordinary office workers on body care, while specific effects should be judged according to individual circumstances.

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