Meu pulso e minha cintura doem menos quando eu alongo antes de trabalhar.

Because possessives in Portuguese agree with the noun they describe, not with the speaker.

• pulso is masculine singular → meu pulso
• cintura is feminine singular → minha cintura

So even if the speaker is male or female, you still say:

• meu pulso
• minha cintura

Yes. In Brazilian Portuguese, the definite article before a possessive is often optional in many contexts.

So these are both possible:

• Meu pulso e minha cintura...
• O meu pulso e a minha cintura...

The version without the articles sounds very natural in Brazilian Portuguese. European Portuguese tends to use the articles more often.

Because the subject is two things:

• meu pulso
• minha cintura

Together they form a compound subject, so the verb goes in the plural:

• Meu pulso dói.
• Minha cintura dói.
• Meu pulso e minha cintura doem.

So doem is the 3rd person plural form of doer in the present tense.

Doer usually works with the thing that hurts as the grammatical subject.

Examples:

• Meu pulso dói. = My wrist hurts.
• Minhas pernas doem. = My legs hurt.

That is a little different from how English sometimes frames pain. In Portuguese, the body part itself often becomes the subject.

You can also add the person affected:

• Meu pulso me dói.

But in everyday speech, people often just say:

• Meu pulso dói.

because it is already obvious whose wrist it is.

Here, pulso means wrist.

Be careful, though: pulso can also mean pulse, depending on context.

For example:

• In a medical context, pulso may mean pulse
• In a pain/stretching context like this one, it clearly means wrist

So context tells you which meaning is intended.

Cintura literally means waist.

In everyday use, it refers to the narrow middle part of the body. In some contexts, people may loosely associate it with the hip/waist area, but the core meaning is still waist.

If someone specifically means lower back, Portuguese would more naturally use words like:

• lombar
• parte inferior das costas
• costas, depending on the situation

So in this sentence, cintura is specifically waist.

Because menos is modifying the verb phrase doem.

• doem menos = hurt less

In Portuguese, adverbs like menos often come after the verb:

• Ele trabalha muito.
• Ela fala bem.
• Eles doem menos. → not a natural sentence by itself, but the placement pattern is the same

So doem menos is the normal order.

Yes, it could.

Portuguese often drops subject pronouns because the verb ending already shows who the subject is.

So both are possible:

• quando eu alongo
• quando alongo

Adding eu can make the sentence a little clearer, more explicit, or slightly more emphatic. In Brazilian Portuguese, subject pronouns are used more often than in European Portuguese, so quando eu alongo sounds perfectly natural.

Both can be heard, but they are slightly different in how explicit they are.

• alongar = to stretch
• alongar-se / se alongar = to stretch oneself

In real Brazilian Portuguese, especially in fitness or health contexts, people often say simply:

• eu alongo
• vou alongar
• alonga antes de trabalhar

even without saying the object. It is understood that the person is stretching their body or muscles.

If you want to be more explicit, you can say:

• quando eu me alongo
• quando faço alongamento

So the sentence is natural, even without me.

Because Portuguese normally uses antes de + infinitive.

So:

• antes de trabalhar
• antes de dormir
• antes de sair

This is the standard pattern.

In this sentence, trabalhar is in the infinitive because the subject is the same as in the main clause, so Portuguese does not need to repeat it.

Yes, you could.

That uses the personal infinitive, which allows the subject to be expressed:

• antes de eu trabalhar

In your original sentence, that is unnecessary because the subject is already clear:

• ...quando eu alongo antes de trabalhar

So:

• antes de trabalhar = more compact, very natural
• antes de eu trabalhar = also possible, more explicit

Alongo is the present indicative of alongar.

Here, the present tense expresses a habitual or general truth, not just something happening right now.

So the idea is:

• whenever I stretch before working, the pain is less

Portuguese often uses the present tense this way, just like English does in sentences such as:

• I feel better when I sleep more.

So quando eu alongo means something like when I stretch / whenever I stretch.

Because quando shows a repeated real situation: every time this happens, the result is the same.

• quando eu alongo = when/whenever I stretch

That fits the idea of a routine or pattern.

If you used se, the meaning would become more conditional:

• se eu alongar = if I stretch

That sounds more like a possibility or condition, not a regular pattern.

So quando is the better choice here.

It can mean both.

Trabalhar can refer to:

• working at your job
• doing work in general
• being on the job / at work

So in this sentence, it could mean:

• before going to work
• before starting work
• before doing your work tasks

The exact nuance depends on context.

In Brazilian Portuguese, doem is usually pronounced as two syllables, roughly like:

• DO-em

The second part has a nasal quality, so it is not exactly like normal English em.

A rough approximation for an English speaker is:

• DO-eng or DO-em with a nasal ending

The important thing is:

• it is not one syllable
• it is the plural form of dói

So:

• dói = singular
• doem = plural