Make unwinding a ritual with this everyday stretch routine that relaxes the body and fits seamlessly into busy schedules.

And luckily, Clara Baini, founder ofGood Day Pilates, made you the perfect sequence.

Pretty soon, youll know these stretches by heart.

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Bainis 5-move everyday stretch routine

1.

Lift your arms up overhead.

Look up at the ceiling and breathe.

Two young women practicing ballet with a teacher in the dance hall.

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Move back and forth between opening and closing off your chest.

Seated side stretch

Staying seated, walk your left fingertips about a foot away from your hips.

Feel the stretch up your entire right side.

Woman doing hip exercises

Return to center and repeat on the other side.

Thread the needle

Come onto your hands and knees.

Reach your right arm up to the ceiling on your right side, allowing your gaze to follow.

Cropped image of woman doing lunge yoga pose

Then gently thread that right arm underneath the chest.

Place your right cheek and right shoulder onto the mat.

Spiral your right chest to the right side.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

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Come out of the pose slowly, and then switch sides.

Downward-facing dog

Come back to all fours.

Tuck your toes and lift your hips up to the sky, keeping a generous bend in the knees.

Woman doing arm exercise without weights while sitting on mat at home.

Standing forward fold

From your downward-facing dog, walk the hands back to meet the feet.

Let your fingertips graze the floor or grab your elbows with each hand.

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A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles