8 MIN UPPER BODY + NECK STRETCH - for a good posture, back & neck pain I Pamela Reif
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- čas přidán 20. 06. 2024
- Sitting a lot? Got some neck pain? Looking like a turtle with a round back and your head sticking forward? Let’s stretch! ♥︎/ Werbung
… with the most amazing music and view!! This is a full on „Birdy“ video.. and I somehow wish I created a longer stretching routine. Just to enjoy the music haha.
What is this routine good for?
▸ ease neck pain. I included a lot of neck stretches in the beginning. Small movements - big impact!
▸ correct the typical "desk position“. Head sticking forward, shoulders rounded & probably some pain or stiffness at the end of the day.
▸ open the chest, mobilize the spine, stretch the shoulders and the back.
▸ standing straight instantly makes you look taller, fitter and more confident as well!
_
You can do this after any kind of workout, after sitting at your desk for a long time, in the morning or before you go to bed :) there is no "wrong" timing here.
No Equipment needed. Just prepare a soft surface like a yoga mat or towel :) .. and a wall haha.
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▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram / pamela_rf
▸ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
▸ 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/GetActive
1. Birdy - Deepest Lonely 0:00 - 2:10
2. Birdy - Deep End 2:11 - 5:32
3. Birdy - Wings 5:33 - 8:37
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Business Contact: pamela_reif@icloud.com
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 - Sport
Have you noticed the special guest at 1:55? 😍
PS: my mom filmed this workout. It wasn't Dennis this time haha!!
YESSS
this is the best stretching video from you!
YEEEEES🤩🤩🤩
Yesss everything about this video is beautifulll 😍😍💚
Hey Pam, you probs wont ever see this but if you do, can u create a dance workout routine for the upper body? Thanks :D
Pamela and Birdy is the combo we didin‘t know we need 😭
I know 😭 I didn't know I needed this either until I added the music yesterday
@@PamelaRf1 *w e r b u n g*
@@xa-xii4865 omg r u Elon Musk’s son? (Lol)
@@xa-xii4865 what does tha stand for?
@@chug3084 It's german. It means "advertisement" in english
I feel like she is stretching at a beautiful heaven, she is very delicate in choosing the place and the music
Mee to😍
My name: AxxL
My job: Superstar
I like: Handsome girls
I have: 2 handsome girlfriends
My dream: Have more subs than my 2 girlfriends
Your name: phu
@@AxxLAfriku HANDSOME girls? What does that even mean 😂
There was a plane flying at 1:50 and everything I was like whaaaa where is she? Lol
@@tired2sleep that isn’t technically a plane :)
oh - my emergency plane which i called after doing 60min hardcore the whole week is in Pam‘s video! 😍❤️
Bahahaha
great job! keep up the great work 💪💪
hahaha 😂😂😂
I LOVE PAMELA REIF i LOVE
omg the best comment
When "interlock fingers" doesn't work because your hands are still sweaty from the "It's sweat, not tears"-workout day
ahahaha feeling the sweat today was hella fun
it was impossible to do :D:D
OMG i feel it
Haha, same happened to me :D just finished a minute ago and I'm a puddle...
that's exactly what i thought !!!
I can't believe I'm stretching and listening to "Wings" at the same time 😍💜 is exactly what my life needed! Thank you Pam 👑 you're the best!!
I'm also super excited about the Birdy songs hahaha. The little things 💜
Hello
@@PamelaRf1 thank you for replying Pam! I feel even more motivated now 🤩🤩
@@PamelaRf1 I love this so much and always want it to keep going!! Could you pretty please make a 'full length' video with complete Birdy songs?
May I please ask for a 20-minute "comfort zone cardio", aka a more relaxed version of a hiit workout with rather easy exercises like a jog in place (you can put in some dancy moves as well )
I'd be down for that, too.
Agreed! I want one I can invite my mom to join me for, where the high impact and burpees wont scare her away
@@threnoidia I was also thinking about ways to trick my mom into exercising lol
Well the dance cardio qualifies for that, as well as the oldies dance workout, and maybe the boxing cardio ?
boxing cardio..
"Needle" and "look to shoulder" are the movements that I didn't know I needed (but also all the other ones)
I feel like i touched heaven, this was so good
Can we just take a second to appreciate how much pamela has influenced and inspired so many people's lives :)
(Including me)
I just cried my eyes out during this whole stretch it was so beautiful and I felt so grateful to be able to stretch my body and watch this masterpiece that Pam has created for us. Not a day goes by where I’m not grateful for her. She is a huge impact to so many people including myself. So proud of how far she’s come and cannot wait for more beautiful videos with a view!
this stretching video is the best thing to ever exist. thank u so freaking much pampam
Words can never describe how long I've waited for this to upload as I've finished Wed Week 21 2021 ❤❤❤❤❤❤❤❤❤
Another stretch and another incredible scenery and music! I can't wish for more. 😍😍🥰
💜💜💜💜
@@PamelaRf1 🥰❤❤
the stretching and music released so much stress i had to cry to birdy in the end 😭 thank you pam!!
Am i only who feel like Pamela is my best friend that i never had ❤️
Totally true, Pamela is like the best friend I always wanted to have ♥️
I put the video as background sound to be able to sleep. The music is so good. I feel very calm. 😊
Does anyone else only watch Pamela's videos when it comes to working out and stretching?
I do follow mainly 45 min sweaty Pamela schedule (available on Insta and Pam App) but if u want more advanced can try Caroline Girvan(I just started 4 days ago)😉 Caroline's EPIC HEAT workout uploads challenging fresh workout videos daily!
I do both Pamela Weekly Workout and Caroline Workout EPIC HEAT daily
@@vianaqin517 Thanks! I'll definitely give that one a try!
@@vianaqin517 I'm gonna check out yt Caroline right now! thank you btw!
Yes me! I do pamela reif pretty much everyday. When I'm feeling low energy but still want to work out I do Bailey Brown 5min workouts bc they're so effective. And when I am feeling strong I do Caroline Girvan too!
And for yoga/pilates I always go with the Move with Nicole channel she's such a sweet person
@@madeline569 That's awesome! I've actually never heard of Bailey Brown but now I'll be sure to check out her videos!
The scene is bOoTiFuL
1:58 omg Pamela why you're so cute awhhh 😭❤
Pamela: uploads a new video
Me at 3am Indian Standard Time: I'm sorry mom but have u seen my mat?
YESS sisss!!😭👏🏽
Relate😭🖐🏻
Indian sis I can relate
Yes!!!
Just when you think that Pam's videos can't get any more perfect, we get an aircraft landing in background 🥰🥰
Love you💋😘
The music, the view, the workout, it is all MAGIC!!😍😍
Week 21 completing I love u so much Pamela Reif u made me fell in love with fitness everyday !❤❤❤❤💋💋💋💋💋💋💋💋💋
Ikr,who knew we would be addicted to working out😘😘
1. neck + look to shoulder
2. neck + look to shoulder
3. interlock fingers
4. look up + down
5. heavy head
6. reach up
7. table top + cat
8. needle right
9. needle left
10. table top + child pose
11. cobra
12. shoulder stretch right
13. shoulder stretch left
14. back stretch
15. childs pose
16. take your arms back
WELL DONE!!!
Hey pam thank you for all the hard work that you're doing😍😍you are helping millions of people💕i wonder if you can make a new happy hiit workout that focuses on upper body using light weight that we can find at home! I love you so much pam
thank you so much!! And yes that's a great idea - I will put in on my list 💜
When she pointed at 1:38 I did it too thinking it was part of the workout
haha that's commitment!!!!
Lol😂
I just gotta say, thanks Pam for everything, you've changed my life and a lot of more for sure, we love you!!
I literally hurt my back yesterday and I needed this, thank you!!
Pamela, thank you! Oh, my favoutite Birdy in the combination with a workout for back and neck - it's wonderful ❤️
Music choice 10/10
Bei jeder Übung hat es irgendwo geknackt... (und das mit meinen 19 Jahren😂) Ich bin so entspannt wie lange nicht mehr! Danke!❤
This felt like a mini vacation, I'm so ready to take on the rest of the day now
I feel like this is literally the best stretching video ever with the vacay vibes, the music and the stretches of course :)
I love the part with the plane, but everytime I watch it, it looks so unreal haha
Danke Birdy und Pamela, für den schönen Start in den Tag ✨
Why did you need to make me cry at the end? I came here to relax 🥲
I love this! It is so relaxing, no talking, just straight to the stretches. Thank you!
Yes! Now I can stretch at 3 am!
If you're reading this, I hope that day comes real soon where your wildest dreams come true. Where you finally feel that you are at peace with yourself and your surroundings. May your life be full of joy, strength, light, and ease. May you lead a life full of positivity and greatness. You got this. It's gonna get better real soon 🌺
Самая лучшая растяжка на спину и шею, делаю её уже на протяжении 2 лет, обожаю её😍❤
Спасибо огромное, Pamela💜
Pamela and the places for her workouts are lobb ❤️❤️❤️❤️
素晴らしいストレッチです。
低気圧頭痛持ち、デスクワークです
このストレッチ毎日一回しばらく続いたら、頭痛肩こりが消えました。
もうマッサージ屋さよならです。
本当に奇跡です。
This streching is excellent !
I have headache and l sit at the desk all day long on working days.
As I started this streching once aday and keep this rutine for 2 months, my headache disappeared.
It is so amazing so great , thank you for uploading this!
Much needed😁 doing this everyday postworkout:))
everything from the stretches, view and the music are all so relaxing
Everytime I do this stretch workout, I feel so blissful after that I believe I can fly 💫☁️
OMG all of my favorite things together!! PAM, Birdy and a beautiful view!! Dream come true!!
This is the best upper body stretch ever !!! My shoulder and lower back are super hurtful because of all day working with a laptop. Highly suggest do this in the evening, really stress relief since the music is significantly fitted & peaceful !!! Love you a lot !!!
Doing this almost every morning. You saved my back!
wow this is the first time I do a Pam's stretch and it was amazing, it felt like heaven... + first time I don't say bad words while working out ahahha
Love you Pam, thank you
what an amazing stretching routine after 60 minutes of abs & hiit today! (day 3) 😌 thank you for making me learn to love stretching Pam and seeing the worth of it! ❤️
Lustig dass du das Video heute hochlädst wo ich doch heute Morgen Nacken-, Schulter- und Rückenschmerzen bekommen habe!😅
The best stretch for the back and neck, I’ve been doing it for 2 years now, I love it😍❤
Thank you so much, Pamela💜
My favourite! Thank you so much, Pamela. The day is better w/ you 💖
Gott segne dich! Bin heute mit so heftigen Nacken und Schulter Schmerzen wach geworden, das ist richtig bis in den Kopf gezogen, das ergab richtig ekelhafte Kopfschmerzen.
Nach diesem Stretching geht's mir wieder 100x besser! Vielen vielen Dank Pamela. Ohne Spaß. Küsse deine Augen;
I wish this one would be so much longer. It’s so relaxing 🥰
Let's appreciate her and her family for doing all these for us.❤️
That is so amazing ! Music, view and Pamela with great moves 😍
So this is a beautiful view because of your mother 😊😊
Thank you paaam paaam for everything ❤️
3 in 1: stretching+yoga+meditation
What else could i ask for
the energy that comes from this video is amazing and relaxing ❤️🏖
This is the best stretch workout ever.😄
For the first time in my life ,, 8 minutes with Pam - literally felt like nothing.
THIS WAS JUST SO SOUL TOUCHING!!!!!! ♡♡♡
Hab gerade zum Abschluss das Video gemacht und es ist so so schön ❤️ die Musik ist perfekt zum runterkommen und einfach wunderschön 🤩 du bist einfach die beste Pamela.....bei Wings hatte ich sogar Tränen in den Augen liebe dieses Lied so sehr 😍🤗
My neck made the most satisfying crack for the look to shoulder one omg I didn’t know I needed that
Omg, the best video for stretching neck , shoulders and back . 🙏🏻 Very relax music , timer . I feel much better. Thanks 😊
I guess I fell in love with this stretching video 💓💓
Yes I needed this thank you!!!! Keep it up
Na guten Morgen! Endlich habe ich das neue HAPPY CARDIO Video machen können und jetzt noch das perfekte Stretching workout für meine Nacken-Problemzone! Du bist die BESTE!!! Einen schönen Tag wünsche ich xxx ❤
Omg I couldn't even sit like that for 2 min, anyway it was what we needed. ❤️❤️❤️
It was sooo relaxing at the end
I´m in love. I really am. Her, the music, the background, the exercises. Its just amazing
Pamela does amazing, challenging stretch routines that actually help you recover. Thank you Pamela, you make my workouts that much more enjoyable.
I have backache recently but after doing stretches with you , the ache disappeared. By the way, the music , the view and you are awesome.
A great upper body stretch, and a great length - just 8 min! Perfect.
Thank you Pam! I love your stretch routines and dancing! I have not been brave enough to challenge myself to your other routines, though! I’ve heard they’re pretty brutal! But ill get there one day 🥰
Pamela, dieses Video ist einfach nur Wellness für den Rücken, den Nacken und wirklich auch für die Seele. Ich war traurig, als es vorbei war... Ich danke dir❤
I could do this stretching video on repeat! It's the best stretching video for me, the music is just perfect and the last one's a masterpiece (seems that the song was made for this stretch day ahah)!
I am craving for this video...upperbody stretch need it badly....I am working out with Pamela since last year lockdown...
Lockdown gifted me most precious person.. Pam i love uh....from India ♥️❣
This takes me to another world😍
Oh my God🤩 a whole workout for back and neck with birdy's songs in the background💙🧡 thank U
This is what i need
Yesss pamela all birdy songs!!! Most relaxing stretching video of yours😁😁😁 you got an awesome taste in music!!!❤❤👏👏
the views, the movements, the choice of music, absolutely wonderful. 1000000/10 🦋🦋🦋🦋
Pamela.... es war so schön!!!! Ich habe ständig auf die Uhr und die Übungen geschaut, in der Hoffnung das es noch weiter geht... es war so extrem entspannend und ich hätte es locker 1 Stunde machen können - ich liebe es!!!! Und die Musik Auswahl dazu ist toll!!!! ❤️❤️❤️❤️
i have horrible neck- & shoulder pain since 3 days and the timing couldn't have been better!!
Will do this workout now 10x and it hope it gets better then, the first time already helped. Thx!
Finally i had the time to do the workout, i was waiting for this the whole day! I don't know why but when i heard "Deep end" i started to cry right away... 💕
Love it love !!!!Thank you Pam what a start New Year 2022!!!!
Never rain in the Pamela House 😅 I loved every exercise ❤
Love the stretches, and I did this one twice through because I loved all the songs. Perfect song selection.
Idk why she didnt say anything but watching all of her videos still making me love her very muchhh. Good taste of music. Thank you so much Pam!
Thank you for good stretching!
This is perfect. I feel so at peace after this. And the music was so beautiful. Thank you Pamela
I love it! I've always had neck pain lately and this really helps me!
Thank you so much Pam🥺❤️
you changed my perspective on working out. i luv u sm PAM
This is so timely... I woke up feeling that I am getting stiff neck.. Now I feel good... My favourite is Needle position..
My back and me say thanks to you and your "needles" and the whole stretching
I loved this video, definitely one of my favorites. Thanks Pam 💜
we need a 20 minute version of this 🥺🤍
Perfect ending to today's hiit workouts, almost forgot all the pain.
This is beautiful Pamela, thank you.
this video makes me forget about all of my problems honestly. And the plane passing behind makes me smile every time 😭🤍 so grateful for this videos.
I've struggled with posture these past couple years, especially recently since i havent been working out too often. Im trying to get back on track tho so hopefully that + these stretches will help !!
Always remember, all that matters is the beauty from the inside, not the outside. People will judge you no matter what. When you’re too fat, they’ll laugh at you. But when you’re too skinny, they’ll say that you don’t have enough nutrients. When you have a tiny booty, they’ll mock you. However,if it’s big, they’ll say that you have plastic surgery. No one is perfect, we all have our advantages and disadvantages.
Stay safe,
Love from USA🥰😘