10 MIN FULL BODY STRETCHING - relax, end your workout, tight muscles I Pamela Reif
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- Опубліковано 7 лют 2025
- Take it slow, listen to beautiful music & give your body some love in a different way ♥︎ / Werbung
Why & when do I stretch?
1. Regular training makes us hyped and increases adrenaline. Which is great, I love the after workout feeling! But especially when training in the evening, I make sure to add a slow and relaxing stretching in the end, so my body and mind slows down easier. Super important for good sleep!
2. To make sure my muscles are not getting stiff from squeeeeeezing them all the time. Too much of only one thing is never good :)
3. In order to calm down my thoughts and enjoy some me-time.
4. To get the best out of my training. When I’m not stretching, my muscles stay sore for longer, I start getting pain in my joints, etc.
This routine includes advanced movements. I'm definitely no jelly lady, but I guess this is not suitable for beginners either :)
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▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min, Beginner Friendly combinations & a DANCE plan. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram / pamela_rf
use #PamelaReif if you want me to see your workout pics and videos!
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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetAc...
1. Robin Schulz, Alle Farben & Israel Kamakawiwo’ole - Somewhere Over The Rainbow
2. Jamie Miller - Here's Your Perfect (Acoustic)
3. Ben Abraham - War In Your Arms (Acoustic)
4. Charlotte Cardin ft. Lubalin - Phoenix
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Business Contact:
pamela_reif@icloud.com
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Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
every time Pam makes a stretching routine it becomes my favorite...her routines are really the best
@@fortuner_games2628 lol
this wonderful stretching workout can be improved and it will become much more effective
i remember how last year there only were the options to do the 15min stretch & the 30min stretch, so happy that you decided to make stretching an important topic on your amazing channel Pamela! ❤️
and I‘m still doing the 15 min stretch every day, cause it’s just the best one. it has every stretch that is important
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Pppoppoppp
@@realizedreams6183 h
this wonderful stretching workout can be improved and it will become much more effective
I have to take a minute to thank Pamela for the most aesthetically beautiful, relaxing and effective stretch videos! and of course, all of the workouts that made our lives better and changed them. You really helped me to improve myself, also became a part of my life. I'm forever grateful!!!
this wonderful stretching workout can be improved and it will become much more effective
I feel so accomplished because I'm so good at "Relax"
Ugh me too sis 😩
Amin_hd no
@Amin_hd nope😩
this wonderful stretching workout can be improved and it will become much more effective
@Amin_hd hi
I can officially say that I have done each and very Pam's workout atleast once. When I started I was 80 kgs and now I am 60 kg...
To everyone who is trying to look slim or lose some extra pounds, just be consistent. Rest Pam will handle 😀
Thankyousm Pam ❤️
That’s so amazing 😍😍👏🏼 well done!! You can be so proud ♥️
so proud of you!! :) did you change your diet or anything?
@@PamelaRf1 tysm Pam 😭❤️
@@biancaftc yes some diet changes are required. Just cut on some calories at night. Have fruits museli, oats, quinoa, broccoli is amazing, increase your protein intake and 0 sugar foods, you can also have smoothies without sugar.
I hope that this would help you ❤️
@@PamelaRf1 she is lying
She is still above 60😤😂
My 7yr old daughter and I workout together and she says mommy I love it when she smiles ❤️
20min full body
Lower ab 10min
Booby Lift 10min
Inner thigh 10min
And now will be adding this one on the agenda! I'm in the best shape of my life after 3kids and 3cesarians 28yrs young lol all thanks to Miss Pamela thank you!!! Five months of following you 5days a week!
Awwwee!! You're daughter is so adorable!! And I'm glad you feel good in your body!
That's so cute!
Just what I need!! 🙌🤗💘
me to
And i need new video to commant
so true! i can end up my workout routine happily now ^^
wait you have ur own stretches videos lol
@@rindrielnatsumi2165 so….can’t be a student to anyone else? I’m not allowed to use anyone’s guidance?
One thing I learned with Pamela's stretches is that boy, does she have balance. I was practically falling over in tabletop the reach😂😂
I‘ve become really flexible because of these routines. Even if it‘s only 5-15min out of my day, it does make a huge difference!! So thankful for you Pam, you can‘t even imagine. My body and my life have completely changed since I‘ve found you and stuck to your workout plans. I‘m so excited to see you on my screen every day and follow along with you, it always puts a smile on my face.
You‘ve influenced so many lives and we‘re all glad that you‘re doing what you do.
Much love to you❤️
After 2, weeks in a row with that abs workout, this feels like touching heaven
I did the same and i can totally relate
Pamela makes working out so much fun! I'm a swimmer so when we have time off I do Pamela's workouts. They keep me so fit, and when I go back to swim I feel stronger than before. Props to everyone for taking time to focus on your fitness and well being! Hope everyone has a wonderful day!
Pamela i dont know how to thank you.... you are so awsome to put this out all for free.... we all thank you for this advantage you have given to us
OMG I love "Here's your perfect", thanks a lot Pamela for using this lovely song ❤️
i think we can all agree that Pamela Leonie Reif’s stretching routines are just chef’s kiss! 😌👩🏼🍳💋 the music, the background, the moves, the amazing woman, …
a pretty and a perfect girl
@@simransriyamohanty4499 but she isn't a girl. She is a woman.
And all for free!
You dont know if she IS amazing
PLEASE READ THIS
You know All of you watching PAMELA workouts is your lucky chance to change youre lifes forever it did to mine the first video i saw and then i said this woman is like a real Queen for giving us free workout plans let's take all a moment to thank her from the bottom of our hearts | PAMELA REIF i want you to know that i will always support you and Love you my idol our Queen love love love you so much ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️PamQueen
What I really like about Pamela is that she doesnt just rely on her looks, stunning locations and android like ability not to sweat to get views, but actually offers superb and dynamic fitness routines....I just loved this one, and probably going to be one I return back to regularly.
petition for Pam to create the first 10-minute standing ab workout that is actually effective
Follow Chloe ting
YES PLS WITHOUT BURPEES
If you really want to work your core you should do hanging leg raises, (rope) crunches and bicycle crunches and progressively overload the exercises overtime. I know it's not standing but these are pretty effective :)
i’m so happy we got the 10min stretching video even though i voted for the short & sweet 6min routine, i always have to push myself to start stretching but afterwards i don’t want to stop! 🤣🤣🤣
She does have a 6 min and 5 min stretch routine.
SAMEEE omg i feel so tired after working out that i don't feel like stretching at all, but when i push myself to do so i NEVER regret it !!
I’m so grateful to Pamela! I’ve learned the importance of taking care of my body and how stretching can be so helpful! 💓
I do her other 10 min Full Body Stretch every day after a long day of sitting at my desk for classes and I just really wanna appreciate the fact that not a single stretch from the other vid is repeated here, this adds a lot more diversity in my stretching routine!! Thanks Pam!
this video gave me such you're-doing-so-well vibes. loved this one.
Pamela is so curious with her workouts, they are just perfect and complete! Loved this one! Thanks a lot! :)
My booty and tights have been hurting and burning for days and now you're coming saving my life. I am able to walk normally again. Lol
this wonderful stretching workout can be improved and it will become much more effective
Perfect timing, I had just completed my workout for today.
I did one of Pam's stretch videos every day of my pregnancy and it made a HUGE difference! Thank you!
Very good stretch, Thanks Pam!
"Pee in the Woods" OH MY GOSH PAM HAHAHAHA MY FAV ONE
I was looking for this comment 😂
SAME AHAHAHAH
mee 2 ...lol🤣🤣🤣🤣
Started off my morning with this, literally made my whole day! Thank you Pamela! xx
Wow what a fun workout!! I almost fell asleep at the end... lol
The music selection is always TOP TIER 👏🏽👏🏽👏🏽
The first song brought me to tears, I'm so emotional these days I guess haha! Thank you Pam for the great work
The clapping in the end of her workouts always give me a sooo great feeling🫶🏻
I love how relaxing this is and the background with the water is beautiful! 🌸🙏🏼
I have had pain in my neck and back of my head for 4 days now. Did this and it was gone like magic 😳. Thank u Pamela so much💕
Man first video of pamela 25 years old wow keep it up ur awesome!!! 80-85 week still going.
545 am and i did it so proud of myself. Second day stretching right after waking up feels so great
U still going?
This really relaxed me !! After my workout that I restarted after months thanu so much!
Loving the robin Schulz music and happy vibe after my 6am workout! Whoopopop such a great start to the day!
The best stretching video ever, the songs are absolutely amazing. Good choice Pamela, ilysm
It was so perfect after the workout! I did all your newest workouts, and man I sweat, it hurt, it burned and then I did this strech. OMG! Feels like heaven! I love the peace, harmony and fun you give to the world! And you are just 25 years young.
So excited to see what other goodies you will give to mankind beauthiful soul! Love You
Thank you Jesus🙏🏻✝️❤️🔥thank you Pamela❤
Thank you ❤I always do after exercise and I feel relieved and relaxed and good quality sleep 😊
FINALLY I HAVE FOUND IDEAL TRAN FOR ME🔥🔥🔥 there are all my favourite exercises and the music is fairy!!! Thank u💋❤️❤️
Thank you Pamela for this stretch video. The first stretches felt a bit rushed and I had to check if my playback speed was normal. Other than that, can’t complain since this was a full body stretch.
This is what I workout for. The most relaxing ending in the whole world !!
Pamela, I honestly have to say thank you for this videos. You are a Pro, and it's so good for our bodies to care as the way you do💗
i love how affective your routines are. u showed me how little time it needs to get a good workout done - it takes me max 30 min to complete a warm up, the actual workout and some stretching. thank u for your work
My body was so sore and my leg was hurting so bad but after this 10 min stretch it is instantly relieved. Earned a subscriber ❤️
Great! Happy valentines day! ❤💖
Thank you Pamela ,I am a person from Vietnam who knows you and feel very fond and admire you hope that I will have a beautiful body like Pamela thank you and love you very much
Pamela is a wonder girl of my life. She changes my life a lot. A beauiful and gentle woman and she’s always sel-confident. there are so many positive inspirations around her. Just wanna say that ‘Thank you so much and love you so’ ❤️
I feel so good and motivated when I heard the first music. Thank you Pamela!!
Thank you so very much! I have been getting up sore almost every day until doing this stretch routine at night. I have done many others this works.
Thank you
It's the choice of music for me...so happy to be part of Pamela Nation...or is it Pamela Army...I mean Pamela's community though... :)
Here i am, crying during my stretching session, again. I release so much emotions, thank u for ur videos
The best stretching workout ever
This helps me in mornings and after a hard workout
The best 10 min video ❤❤❤❤
Thank you for this moment ! It was really relaxing :)
Finally it's here!!!
I just love working out with you every week. Thnk uh soo much❤💫
Just done this exercise today and I feel so amazing, thank you Pamela ❤️
You don't know how i need this! I just LOVED IT SO MUCH
I don't know about my growth, but I can definitely see Pam's growth 😭❤️
Thank You Pam so MUCH FOR everything you do for US every week! You are like seriously the best and i am every week so excited to can do the new workouts, You are an angel❤️❤️
Always great to stretch out regardless if you exercise or not this is great thank you
Thank you Pam! Such a soul-refresh retreat. You are a ray of sunshine that brings love and happiness to this wonderful world.
the one thing better than a friday is when pam posts a stretching routine on a friday
the first song makes this even better, as always pam has the best music
Thank you for the perfect quick stretch routine ❤😊
After 2, weeks in a row with that abs workout, (and an amazing dance routine) this feels like touching heaven
1. breathe + arm circles
2. deep side to side
3. downward dog + walks
4. downward dog + cobra
5. cobra
6. dynamic hip flexor
7. hip flexor + bend back, L
8. hip flexor + bend back, R
9. cat + cow
10. tabletop reach, L
11. tabletop reach, R
12. thigh + chest stretch
13. pee in the woods
14. pee in the woods + twist
15. wide forward fold
16. to the left
17. to the right
18. back + shoulder stretch
19. butterfly hip rotation
20. relax
Thank you so much for doing it
I’ve been doing her workout for only 2 months and I can already see so many changes thank you so much Pam 😍😍😍😍😍😍😍🥰🥰🥰🥰🥰🥰
The best stretching, that i ever tried!! All great exercises collected here
Everyone is beautiful but pam is on the next level.
OH MY GOD PAM, THE MUSIC, THE STRETCH, THE VIEW I AM IN LOVEEEEE I AM IN HEAVEN
Thank you Pam so much for everything! You are litteraly an angel
I never truly appreciated stretching workouts. I was like: Hm, ok, nothing special. Everything changed after I started to put into workout sessions all energy and strength I have. Now I do stretching after every workout. Thank you Pamela for thinking about our recovery)
All that can manage to come out my mouth after this workout is "O Mhay Gwad!! 👌🏾🔥🔥
I guess that's the first time I've send the word relax in any of her videos.
Damn I'm so relaxed!! 😤
I'm so picky with stretching videos, there's always multiple exercises that I dislike. Your ones are the only ones that usually never dissapoint me and I'm extremely thankful for that! Keep going with your amazing stretching videos for picky people like me xD 💜
Funny, how much I hate Pamela during every single workout.
Funny, how much I love her during every single stretching session 😍😄
Dieser Moment wenn man endlich seinen Kopf auf dem Knie ablegen kann 🤩
That’s amazing❤ I feel better 😽
I so needed a stretch today. Thanks Fab at 50
Thank you 🙂
Pam! You just read my miind! 😍 Just when I feel very stressed I see you upload this video and it fits perfect for my current situation 🤭 Thank youu!
Wow!!Again I'm at the front row audience seats!!😍love you Pamela, I always like your video!!
One of the reasons that I follow you is because you're so great matching the exercises/ workouts with the music. It just turns perfect!👌 Thank you! 😊 🙏
LOVE love love this. Namaste.
lol i just did your stretching exercise 15 mins ago and now you upload the new one haha
btw i really love your stretching bc it helps relax my muscle a lot after a hard workout
Can't wait to tell all my friends that I love to do the "Pee in the Woods" exercise to stretch 😂
HAHAHAHA OMG SAME
PEE MEANS PEEP
Same, bc I do that move everyday when I was taking a pee and poo. I like that and relax too.
In yoga its called 'malasana' and its a very good exercise for belly and ladies parts ^^
Haha same
Who else felt so relaxed by watching this? Must be the sea ❤️
You are lovely ! Thanks Pamela !💓
Could you please do a longer version of this? Love it!
This was a very thorough yet efficient stretch session!!👏🏼
Love it! Loved all the hip mobility stretches. Would love one just focused on hip mobility and more posture stretching and strengthening
😁😁
She alsready did a stretch for splits. It focuses on hips
Such a great stretch to do to relax after all the intense workouts! Thank you Pam!
Thank you SO MUCH , i feel way much better already after those 10 mins .. i did that workout before yesterday that made me not feel my thighs anymore cuz of how sore they were after , lol 😂
It’s a perfect start in a day. 😌🧘🏼♀️