This lunch break stretch class will relax your entire body

The average American worker gets about 35 minutes to eat lunch during the workday. When you’ve microwaved yesterday’s leftovers and watched dozens of TikToks, it probably leaves you about 10 minutes before the siren song hits your email inbox. But if you want to take advantage of that time and get your blood flowing before getting back to the grind, a lunch break stretch class might be the way to go.

In this week’s episode Good moves, East River Pilates instructor Brian Spencer shows you how to loosen up your muscles and joints when you’re in a time crunch. “Today, we’re going to do a nice lunch break stretch—a perfect little stretch snack to tag along whenever you have a moment in the middle of your day,” he says at the top of the video. “We’re really going to target the muscle groups that get tight when you sit or stand all day, so it’s perfect if you’re in the middle of your work day.”

Specifically, the hamstrings, quads, thoracic spine, pecs, and hips take the brunt of all that desk work, so Spencer takes care to guide you through stretches and mobility work to hit the “edit undo” on all that tension. Downward dog, pigeon pose, seated side bend, spinal twist, and bow pose are all on the menu (and you can even add a short, yummy savasana at the end if you want).

So, before you go back to work, go ahead and do one more thing only For you. Find a yoga mat or a rug, put on some stretchy pants, and press play on Spencer’s Mid-Day Reset.

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