{"id":7077,"date":"2026-03-06T10:02:11","date_gmt":"2026-03-06T10:02:11","guid":{"rendered":"https:\/\/integrativa.pt\/?p=7077"},"modified":"2026-04-11T16:56:03","modified_gmt":"2026-04-11T16:56:03","slug":"stretching-at-work-simple-exercises-to-reduce-pain-and-improve-posture","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/alongamentos-no-trabalho-exercicios-simples-para-reduzir-dores-e-melhorar-a-postura\/","title":{"rendered":"Stretching at work: simple exercises to reduce pain and improve posture"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p data-start=\"244\" data-end=\"430\">Working long hours sitting down or maintaining the same position for long periods has become commonplace, but that doesn't mean it's healthy. The human body is designed for movement.<\/p>\n<p data-start=\"432\" data-end=\"743\">Scientific evidence shows that a sedentary lifestyle at work is associated with muscle stiffness, discomfort and musculoskeletal pain, especially in the neck, shoulders, back and wrists. It can also contribute to fatigue, reduced concentration, metabolic changes and increased cardiovascular risk.<\/p>\n<p data-start=\"745\" data-end=\"1125\">According to the World Health Organisation, physical inactivity is one of the main risk factors for chronic diseases globally. Recent studies also show that interrupting sitting time with short active breaks and stretching at work can improve circulation, reduce musculoskeletal discomfort and promote greater well-being throughout the day.<\/p>\n<p data-start=\"1127\" data-end=\"1267\">This is why incorporating simple stretches at work is a practical, accessible strategy that is supported by scientific evidence.<\/p>\n<h4 data-start=\"1274\" data-end=\"1334\">Why can a sedentary lifestyle at work cause pain?<\/h4>\n<p data-start=\"1336\" data-end=\"1431\">Sitting for long periods can cause various changes in the body, including:<\/p>\n<ul data-start=\"1433\" data-end=\"1636\">\n<li data-start=\"1433\" data-end=\"1468\">\n<p data-start=\"1435\" data-end=\"1468\">Decreased muscle activation<\/p>\n<\/li>\n<li data-start=\"1469\" data-end=\"1499\">\n<p data-start=\"1471\" data-end=\"1499\">Reduced blood flow<\/p>\n<\/li>\n<li data-start=\"1500\" data-end=\"1547\">\n<p data-start=\"1502\" data-end=\"1547\">Mechanical overload in some joints<\/p>\n<\/li>\n<li data-start=\"1548\" data-end=\"1604\">\n<p data-start=\"1550\" data-end=\"1604\">Maintaining static postures for a long time<\/p>\n<\/li>\n<li data-start=\"1605\" data-end=\"1636\">\n<p data-start=\"1607\" data-end=\"1636\">Increased muscle stiffness<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1638\" data-end=\"1809\">These changes can contribute to neck, shoulder, back or wrist pain, especially in people who work long hours at the computer.<\/p>\n<p data-start=\"1811\" data-end=\"1972\">Current recommendations highlight the importance of reducing sedentary behaviour throughout the day, encouraging frequent breaks and moments of movement.<\/p>\n<h4 data-start=\"1979\" data-end=\"2020\">Benefits of stretching at work<\/h4>\n<p data-start=\"2022\" data-end=\"2122\">Stretching at work or taking short breaks from movement can bring many benefits:<\/p>\n<ul data-start=\"2124\" data-end=\"2393\">\n<li data-start=\"2124\" data-end=\"2160\">\n<p data-start=\"2126\" data-end=\"2160\">Reduction of muscle tension and pain<\/p>\n<\/li>\n<li data-start=\"2161\" data-end=\"2197\">\n<p data-start=\"2163\" data-end=\"2197\">Improved blood circulation<\/p>\n<\/li>\n<li data-start=\"2198\" data-end=\"2241\">\n<p data-start=\"2200\" data-end=\"2241\">Increased concentration and productivity<\/p>\n<\/li>\n<li data-start=\"2242\" data-end=\"2263\">\n<p data-start=\"2244\" data-end=\"2263\">Reduction of <em>stress<\/em><\/p>\n<\/li>\n<li data-start=\"2264\" data-end=\"2308\">\n<p data-start=\"2266\" data-end=\"2308\">Promoting a more balanced posture<\/p>\n<\/li>\n<li data-start=\"2309\" data-end=\"2346\">\n<p data-start=\"2311\" data-end=\"2346\">Prevention of overloads and injuries<\/p>\n<\/li>\n<li data-start=\"2347\" data-end=\"2393\">\n<p data-start=\"2349\" data-end=\"2393\">Maintaining joint mobility and health<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2395\" data-end=\"2482\">Even simple movements can have a positive impact when performed regularly.<\/p>\n<h4 data-start=\"2489\" data-end=\"2534\">How to take active breaks at work<\/h4>\n<p data-start=\"2536\" data-end=\"2634\">Scientific evidence suggests some simple strategies to reduce the effects of a sedentary lifestyle:<\/p>\n<ul data-start=\"2636\" data-end=\"2912\">\n<li data-start=\"2636\" data-end=\"2700\">\n<p data-start=\"2638\" data-end=\"2700\">Take breaks every 30 to 60 minutes of continuous work<\/p>\n<\/li>\n<li data-start=\"2701\" data-end=\"2767\">\n<p data-start=\"2703\" data-end=\"2767\">Interrupt sitting time with 1 to 5 minutes of movement<\/p>\n<\/li>\n<li data-start=\"2768\" data-end=\"2841\">\n<p data-start=\"2770\" data-end=\"2841\">Alternate between sitting, standing and walking whenever possible<\/p>\n<\/li>\n<li data-start=\"2842\" data-end=\"2912\">\n<p data-start=\"2844\" data-end=\"2912\">Prioritise regularity rather than duration of exercise<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2914\" data-end=\"3028\">Short breaks throughout the day can help keep the body more active and reduce the feeling of muscle stiffness.<\/p>\n<h4 data-start=\"3035\" data-end=\"3093\">Simple exercises and stretches to do at work<\/h4>\n<p data-start=\"3095\" data-end=\"3259\">No special equipment or change of clothes is required. These stretches can be done in the office or at home, during short breaks throughout the day.<\/p>\n<h5 data-start=\"3261\" data-end=\"3286\">Neck stretching<\/h5>\n<p data-start=\"3287\" data-end=\"3388\">Tilt your head to one side and hold for 20 to 30 seconds. Repeat for the other side.<\/p>\n<p data-start=\"3390\" data-end=\"3506\">You can also gently tilt your head forwards and backwards in a controlled manner for between 3 and 5 repetitions.<\/p>\n<p data-start=\"3508\" data-end=\"3567\"><span style=\"text-decoration: underline;\">Benefit:<\/span> helps relieve tension in the cervical region.<\/p>\n<h5 data-start=\"3574\" data-end=\"3599\">Shoulder mobilisation<\/h5>\n<p data-start=\"3600\" data-end=\"3704\">Raise your shoulders towards your ears, hold for 3 seconds and relax. Repeat 5 to 8 times.<\/p>\n<p data-start=\"3706\" data-end=\"3780\">Also make circular movements with your shoulders forwards and backwards.<\/p>\n<p data-start=\"3782\" data-end=\"3855\"><span style=\"text-decoration: underline;\">Benefit:<\/span> reduces stiffness in the shoulders and upper back.<\/p>\n<h5 data-start=\"3862\" data-end=\"3894\">Stretching the wrists and hands<\/h5>\n<p data-start=\"3895\" data-end=\"4042\">Stretch one arm out in front of you and gently pull your fingers down or up with the other hand. Hold for 20 to 30 seconds and repeat on the other side.<\/p>\n<p data-start=\"4044\" data-end=\"4132\"><span style=\"text-decoration: underline;\">Benefit:<\/span> especially useful for those who use a keyboard and mouse for many hours.<\/p>\n<h5 data-start=\"4139\" data-end=\"4159\">Spinal rotation<\/h5>\n<p data-start=\"4160\" data-end=\"4302\">Sitting down, turn your torso slightly to one side, leaning on the back of the chair. Hold for 20 to 30 seconds and repeat on the other side.<\/p>\n<p data-start=\"4304\" data-end=\"4360\"><span style=\"text-decoration: underline;\">Benefit:<\/span> improves the mobility of the spine.<\/p>\n<h5 data-start=\"4367\" data-end=\"4401\">Stretching the legs and lower back<\/h5>\n<p data-start=\"4402\" data-end=\"4521\">Standing up, lean forwards with your legs slightly apart and hold the position for 20 to 30 seconds.<\/p>\n<p data-start=\"4523\" data-end=\"4612\"><span style=\"text-decoration: underline;\">Benefit:<\/span> helps relieve tension in the lumbar region and the back of the legs.<\/p>\n<h5 data-start=\"4619\" data-end=\"4668\">Ankle movement and short walks<\/h5>\n<p data-start=\"4669\" data-end=\"4791\">Shift your weight between both legs, gently mobilise your ankles and, whenever possible, take short walks.<\/p>\n<p data-start=\"4793\" data-end=\"4867\"><span style=\"text-decoration: underline;\">Benefit:<\/span> stimulates circulation and reduces the feeling of heavy legs.<\/p>\n<h4 data-start=\"4874\" data-end=\"4931\">Is stretching at work a substitute for exercise?<\/h4>\n<p data-start=\"4933\" data-end=\"4937\">No. Active breaks help to reduce the effects of a sedentary lifestyle, but they are not a substitute for regular physical exercise.<\/p>\n<p data-start=\"5064\" data-end=\"5312\">International recommendations suggest between 150 and 300 minutes of moderate physical activity per week. Stretching at work should be seen as an important complement to reducing stiffness and keeping the body active during the day.<\/p>\n<p data-start=\"5332\" data-end=\"5485\">Incorporating stretching at work and short active breaks throughout the day is a simple, safe strategy supported by scientific evidence.<\/p>\n<p data-start=\"5487\" data-end=\"5716\">When combined with proper ergonomics and regular exercise, these habits can help reduce musculoskeletal pain, improve mobility, increase concentration and promote physical and mental well-being.<\/p>\n<p data-start=\"5718\" data-end=\"5904\">Small breaks in movement can make a big difference. Getting up, moving around and varying positions throughout the day are simple gestures that help take care of your body today and in the future.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><a href=\"https:\/\/integrativa.pt\/en\/integrative-team\/\"><b>Rita Xarepe<\/b><\/a>\u00a0| Physiotherapist and Clinical Pilates Instructor by APPI<\/p>\n<h6 style=\"text-align: right;\">Physiotherapist Card: 4209 | Order of Physiotherapists<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1680169468507\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><a title=\"Home\" href=\"https:\/\/integrativa.pt\/en\/\"><strong>Integrativa<\/strong><\/a> | Health and well-being as a lifestyle<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1775895587227\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h6>This website and its content are for information purposes only and are not a substitute for medical or health professional advice. In all cases, treatments should be individualised and guided by health professionals. Do not make any changes to your treatment without contacting the doctor or health professional accompanying you.<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner vc_custom_1678987635945\"><div class=\"wpb_wrapper\"><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_pos_align_center wpb_content_element vc_separator-has-text\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span><h4>Related articles<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span style=\"border-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span>\n<\/div><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.blog-carousel-shortcode.blog-carousel-shortcode-id-dc2121cad820d5acf76d1dfcf9282c1f.dividers-on.classic-layout-list article {\n  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.blog-carousel-shortcode.blog-carousel-shortcode-id-dc2121cad820d5acf76d1dfcf9282c1f.reposition-arrows .owl-nav div.owl-prev {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    left: 10px;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-dc2121cad820d5acf76d1dfcf9282c1f.reposition-arrows .owl-nav div.owl-next {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    right: 10px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-dc2121cad820d5acf76d1dfcf9282c1f.reposition-arrows .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-dc2121cad820d5acf76d1dfcf9282c1f.reposition-arrows .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}<\/style><div class=\"owl-carousel blog-carousel-shortcode dt-owl-carousel-call blog-carousel-shortcode-id-dc2121cad820d5acf76d1dfcf9282c1f classic-layout-list scale-img dt-icon-bg-off dt-arrow-border-on dt-arrow-hover-border-on meta-info-off bullets-small-dot-stroke reposition-arrows arrows-bg-on disable-arrows-hover-bg arrows-hover-bg-on\" data-scroll-mode=\"1\" data-col-num=\"3\" data-wide-col-num=\"4\" data-laptop-col=\"3\" data-h-tablet-columns-num=\"3\" data-v-tablet-columns-num=\"2\" data-phone-columns-num=\"1\" data-auto-height=\"true\" data-col-gap=\"30\" data-stage-padding=\"0\" data-speed=\"600\" data-autoplay=\"false\" data-autoplay_speed=\"6000\" data-arrows=\"true\" data-bullet=\"false\" data-next-icon=\"icon-ar-017-r\" data-prev-icon=\"icon-ar-017-l\"><article class=\"post post-3595 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-dor-lombar category-fisioterapia category-osteopata-david-brandao category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-50 category-6 category-33 category-9 description-off\" data-name=\"Dor lombar: mitos, factos e o papel da Fisioterapia\" data-date=\"2024-08-30T12:20:21+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-mitos-factos-e-o-papel-da-fisioterapia\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img fetchpriority=\"high\" decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Back Pain Lumbar Integrative Osteopathy\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-mitos-factos-e-o-papel-da-fisioterapia\/\" title=\"Low back pain: myths, facts and the role of physiotherapy\" rel=\"bookmark\">Low back pain: myths, facts and the role of physiotherapy<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/dor-lombar-mitos-factos-e-o-papel-da-fisioterapia\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Lower back pain: myths, facts and the role of Physiotherapy\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-7360 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-musculo-esqueletica category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 category-54 category-9 description-off\" data-name=\"Pilates Cl\u00ednico ap\u00f3s cirurgia da coluna lombar: quando iniciar e principais benef\u00edcios\" data-date=\"2026-05-19T17:38:05+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/pilates-clinico-apos-cirurgia-da-coluna-lombar-quando-iniciar-e-principais-beneficios\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-4-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-4-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Dores-de-Costas-Osteopatia-Integrativa-Lombar-Lisboa-4-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Back Pain Lumbar Integrative Osteopathy Lisbon\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/pilates-clinico-apos-cirurgia-da-coluna-lombar-quando-iniciar-e-principais-beneficios\/\" title=\"Clinical Pilates after lumbar spine surgery: when to start and main benefits\" rel=\"bookmark\">Clinical Pilates after lumbar spine surgery: when to start and main benefits<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/pilates-clinico-apos-cirurgia-da-coluna-lombar-quando-iniciar-e-principais-beneficios\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Pilates Cl\u00ednico ap\u00f3s cirurgia da coluna lombar: quando iniciar e principais benef\u00edcios\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-6067 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia-em-saude-da-mulher category-pilates-clinico tag-fisioterapia tag-pilates-clinico category-47 category-9 description-off\" data-name=\"Pilates Cl\u00ednico no P\u00f3s-Parto: reorganizar o movimento ap\u00f3s o nascimento do beb\u00e9\" data-date=\"2026-02-11T15:16:43+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/pilates-clinico-no-pos-parto-reorganizar-o-movimento-apos-o-nascimento-do-bebe\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Fisioterapia-Pos-Parto-Lisboa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Fisioterapia-Pos-Parto-Lisboa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Fisioterapia-Pos-Parto-Lisboa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Postpartum Physiotherapy Lisbon\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/pilates-clinico-no-pos-parto-reorganizar-o-movimento-apos-o-nascimento-do-bebe\/\" title=\"Clinical Pilates in Postpartum: reorganising movement after the birth of a baby\" rel=\"bookmark\">Clinical Pilates in Postpartum: reorganising movement after the birth of a baby<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/pilates-clinico-no-pos-parto-reorganizar-o-movimento-apos-o-nascimento-do-bebe\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Clinical Pilates in Postpartum: reorganising movement after the birth of a baby\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-2952 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-em-saude-da-mulher tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 category-47 description-off\" data-name=\"Desvendando a Fisioterapia P\u00e9lvica: cuidados especializados na sa\u00fade da mulher\" data-date=\"2024-01-30T12:37:36+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/desvendando-a-fisioterapia-pelvica-cuidados-especializados-na-saude-da-mulher\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/01\/Fisioterapia-pelvica-scaled-768x512.jpg\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/01\/Fisioterapia-pelvica-scaled-768x512.jpg 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/01\/Fisioterapia-pelvica-scaled-1152x768.jpg 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Pelvic physiotherapy\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/desvendando-a-fisioterapia-pelvica-cuidados-especializados-na-saude-da-mulher\/\" title=\"Unravelling Pelvic Physiotherapy: specialised care for women&#039;s health\" rel=\"bookmark\">Unravelling Pelvic Physiotherapy: specialised care for women's health<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/desvendando-a-fisioterapia-pelvica-cuidados-especializados-na-saude-da-mulher\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Unravelling Pelvic Physiotherapy: specialised care in women&#039;s health\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3097 type-post status-publish format-standard has-post-thumbnail hentry category-acompanhamento-integrativo-de-atletas category-fisioterapia-desportiva category-fisioterapia-musculo-esqueletica category-pilates-clinico tag-fisioterapia tag-osteopatia tag-pilates-clinico category-46 category-55 category-54 category-9 description-off\" data-name=\"O Footwork no Pilates Cl\u00ednico: o papel dos p\u00e9s na organiza\u00e7\u00e3o do movimento\" data-date=\"2024-05-20T16:03:02+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/o-footwork-no-pilates-clinico-o-papel-dos-pes-na-organizacao-do-movimento\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/05\/Pilates-clinico-restelo-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/05\/Pilates-clinico-restelo-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/05\/Pilates-clinico-restelo-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Pilates clinic restelo\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/o-footwork-no-pilates-clinico-o-papel-dos-pes-na-organizacao-do-movimento\/\" title=\"Footwork in Clinical Pilates: the role of the feet in organising movement\" rel=\"bookmark\">Footwork in Clinical Pilates: the role of the feet in organising movement<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/o-footwork-no-pilates-clinico-o-papel-dos-pes-na-organizacao-do-movimento\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Footwork in Clinical Pilates: the role of the feet in organising movement\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-3593 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia-em-saude-da-mulher tag-fisioterapia tag-osteopatia tag-pilates-clinico category-47 description-off\" data-name=\"Curso Pr\u00e9 e P\u00f3s-Parto: uma prepara\u00e7\u00e3o essencial para Pais e Beb\u00e9s\" data-date=\"2024-08-27T15:57:19+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/curso-pre-e-pos-parto-uma-preparacao-essencial-para-pais-e-bebes\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/08\/Pilates-clinico-gravidas-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/08\/Pilates-clinico-gravidas-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2024\/08\/Pilates-clinico-gravidas-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Clinical Pilates for pregnant women\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/curso-pre-e-pos-parto-uma-preparacao-essencial-para-pais-e-bebes\/\" title=\"Pre- and Post-Partum Course: essential preparation for Parents and Babies\" rel=\"bookmark\">Pre- and Post-Partum Course: essential preparation for Parents and Babies<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/curso-pre-e-pos-parto-uma-preparacao-essencial-para-pais-e-bebes\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Pre- and Post-Partum Course: essential preparation for Parents and Babies\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Working long hours sitting down or maintaining the same position for long periods has become commonplace, but that doesn't mean it's healthy. The human body is designed for movement. Scientific evidence shows that a sedentary lifestyle at work is associated with muscle stiffness, discomfort and musculoskeletal pain, especially in the neck, shoulders, back and wrists. In addition...<\/p>","protected":false},"author":1,"featured_media":4481,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[6,54],"tags":[4,27,8],"class_list":["post-7077","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fisioterapia","category-fisioterapia-musculo-esqueletica","tag-fisioterapia","tag-osteopatia","tag-pilates-clinico","category-6","category-54","description-off"],"_links":{"self":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/7077","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/comments?post=7077"}],"version-history":[{"count":0,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/7077\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media\/4481"}],"wp:attachment":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media?parent=7077"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/categories?post=7077"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/tags?post=7077"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}