{"id":1960,"date":"2025-09-04T13:54:00","date_gmt":"2025-09-04T11:54:00","guid":{"rendered":"https:\/\/ultimatemove.eu\/?post_type=product&#038;p=1960"},"modified":"2026-07-29T10:59:01","modified_gmt":"2026-07-29T08:59:01","slug":"porady-ruchowe","status":"publish","type":"product","link":"https:\/\/ultimatemove.eu\/en\/shop\/porady-ruchowe\/","title":{"rendered":"Exercise Tips for Desk Workers - 30 min Coaching"},"content":{"rendered":"<p>These are practical, everyday movement tips for people who spend a lot of time sitting-whether at a desk, in front of a console, or in a car.<br \/>\nThe program does not require any equipment, gym membership, or prior preparation. Just you and a few minutes a day.<\/p>\n<ul>\n<li>Do you feel like you sit too much?<\/li>\n<li>Do you work at a computer, play games, study, or just like a comfortable chair?<\/li>\n<li>Do you increasingly suffer from neck and lower back pain, stiffness, or lack of energy?<\/li>\n<li>All it takes is a few well-chosen movements throughout the day - and you know what? It really works - we practice it ourselves.<\/li>\n<\/ul>\n<p>What you get<\/p>\n<ul>\n<li>Simple and effective activation exercises - to be performed at home or in the office,<\/li>\n<li>Ergonomic advices,<\/li>\n<li>Ways to take microbreaks that regenerate the body and mind<\/li>\n<li>Knowledge about how to take care of your body without stress and coercion.<\/li>\n<li>Individual 1:1 Coaching - 30 min.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Who is it for?<\/p>\n<ul>\n<li>For office workers, gamers, drivers, students-and anyone who has been sitting for a while.<\/li>\n<li>For people who don't want to (or can't) go to the gym, but want to stay physically healthy or feel better and have more energy.<\/li>\n<\/ul>\n<p>Disclaimer:<\/p>\n<ol>\n<li>This is not physical therapy or pain treatment.<\/li>\n<li>The program is preventive and educational in nature - it does not replace medical consultation. If you have injuries or health problems, consult your doctor or physical therapist.<\/li>\n<\/ol>\n<p><strong>Related:<\/strong>if, on top of general stiffness, it is specifically your lower back giving you trouble, start with <a href=\"\/en\/shop\/uratuj-ledzwia\/\"><strong>desk setup<\/strong><\/a>. Movement at your desk works better on a properly set up chair than on a badly set up one.<\/p>","protected":false},"excerpt":{"rendered":"<p>- that is, how to get your body moving without leaving the sitting position.<\/p>","protected":false},"featured_media":2057,"template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"slim_seo":{"title":"Desk Worker Exercise Coaching | Easy Movements for Pain Relief | UltimateMove","description":"If you sit a lot, your body needs help. Learn simple exercises and habits to relieve tension, reduce stiffness, and improve posture.","canonical":"https:\/\/ultimatemove.eu\/shop\/porady-ruchowe\/"}},"product_brand":[],"product_cat":[37],"product_tag":[115,116,61,121,120],"class_list":["post-1960","product","type-product","status-publish","has-post-thumbnail","product_cat-fitness","product_tag-ergonomia","product_tag-mobilnosc","product_tag-odcinek-ledzwiowy","product_tag-profilaktyka-zachowan-i-postury","product_tag-sportowy-lifestyle-gracza","desktop-align-center","tablet-align-left","mobile-align-left","first","instock","virtual","taxable","purchasable","product-type-appointment"],"exclude_global_add_ons":[],"addons":[],"_links":{"self":[{"href":"https:\/\/ultimatemove.eu\/en\/wp-json\/wp\/v2\/product\/1960","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ultimatemove.eu\/en\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/ultimatemove.eu\/en\/wp-json\/wp\/v2\/types\/product"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatemove.eu\/en\/wp-json\/wp\/v2\/media\/2057"}],"wp:attachment":[{"href":"https:\/\/ultimatemove.eu\/en\/wp-json\/wp\/v2\/media?parent=1960"}],"wp:term":[{"taxonomy":"product_brand","embeddable":true,"href":"https:\/\/ultimatemove.eu\/en\/wp-json\/wp\/v2\/product_brand?post=1960"},{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/ultimatemove.eu\/en\/wp-json\/wp\/v2\/product_cat?post=1960"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/ultimatemove.eu\/en\/wp-json\/wp\/v2\/product_tag?post=1960"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}