8 MIN SITTING TOO MUCH STRETCH - fix your posture, stand straight & reduce pain / Pamela Reif
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- čas přidán 27. 06. 2024
- Got a round back? With your head sticking forward like a turtle? Does your mom tell you to stand straighter? .. might be the case because your are sitting a lot! ♥︎/ Werbung
The typical "desk position" can lead to tightness and pain in the neck, back, shoulders, lower back and hips.
This routine focusses on correcting the sitting-position and basically bend our body into the opposite direction. This opens the chest, mobilizes the spine, stretches the shoulders and the back.
Let's get a better posture!
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. Ed Sheeran - Afterglow 0:00 - 3:02
2. Katie Turner - One Day 3:03 - 5:44
3. Hayley Williams - Find Me Here 5:45 - 8:33
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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
Dennis couldn’t stop laughing when we took the pic for the thumbnail 😂😂😂 he said I look like a monkey hahaha.
But seriously: it’s hard to sit straight in front of a laptop 😅 are you?
we got “standing desks” at home so we are not sitting all day
xx
Hahahaha 😂😂 Btw I just finished the day 6 of the 45 min sweaty 😊🥰
Ich musste so lachen bei dem Thumbnail😂🤪
HAHAHAHAH
Idk if this is what you meant by “standing desk” but imma ditch my chair for all my work next week, should be fun! Ooh, should I do it for charity? ☺️ love you Pam!
Hi pamela
How can i contact you please
Rq: i don't have insta
How many of you wants a longer version of this? This was so relaxing.
I agree
YES YES YES
I want*
Hello
YAas
This is the workout I don't need to mentally prepare for
Me too 😃
She makes lovely and amazing workouts💪🏻😃❤️
I need
Nah I still need to mentally prepare for 4:43 😂
This is what builds the Momentum up and gets you started! Keep it up!
Hey please I wanted to ask, does she have any routine that you can follow for like a month or two weeks? You like cloe ting? I wanna get into her workout routines but I’m soo confused with the cluster of videos and I don’t know where to start from lol. I would like to follow a routine
We need a Workout for when we have our period 🩸🥺
Yessss!!
YESS!!!
YEEESSS
Yeeees I've been wishing for one for months!
Exactly what I thought today! I did the whole workouts for today, but I was so weak and need a lot of breaks.
But please every beautiful woman and girl who's reading this. Please listen to your body and push you only to your limit! ❤️ You're amazing!
THE THUMBNAIL IS EVERYTHING 😂 She reminds me of Dracula in Hotel Transilvania
Lol I was just thinking about that 🤣🤣🤣
OMG YESSSS
You’re right 😂😂😂😂
I see Yzma
😂😂
I think of these gentle stretching videos as an apology from Pamela for making us suffer with her other videos 😂
Apology accepted 😂
Yeah good thought 😂😉
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Pamela at the end: “relax”
Me: ohh so you do know that word! I didn’t think so watching the workout videos
Underrated comment
When I saw her just lying on the floor, I had to check again haha XD
Only 2 replies!?
4 now lol
never imagined that lying on the floor would be part of a pam workout someday 😂😂😂
i mean its not like we dont already do it after being destroyed by her cardio workouts
@@camillewagneralves3319 for Sure :)
i thought exactly the same haha
I automatically include this in every workout hahaha
czcams.com/channels/KYAqiwrTisQtnqNV2PUVMw.html
Lets be honest this is a workout everyone needs especially now that we are learning/working from home!!
Hell yes my back hurts so much, lucky me my gf found this video and linked to me!!
Omg hi who agrees Pam has changed out lives also I’m early
Look at the thumbnail - never knew Pamela could make a computer levitate 😂
Lmao I saw that😂😂😂😂😅😅😅😅
haters gonna say it's edited
Ehegevehehsbsnanhahsjdjsga! 🤣🤣
She looks like she’s about to kiss the laptop 😂
lol
When the relax part was over I didn't want to get up 😂
You can just take a nap - that’s fine 😅
@@PamelaRf1 I almost did😂 ❤️
@@PamelaRf1 Ripping out the intestines from a lobotomized planet
Ravaging through the meat trying to remove the pus
Carnem Comedenti
Mutating the Bioorganisms into pulsating muscle
Genetically altering the planet to feed our hunger
Sinew and fat making up the skin layers
Now tendon and brawn that used to be plant matter
Predators of planets they feast on blood and gore
Flesh eating cannibals devouring all protoplasm
With the ability to sense and conduct stimuli
'Craving its beating heart
A species of rapacious scum'
Peeling away at the layers of skin
Genetically altering the planet to feed our hunger
Sinew and fat making up the skin layers
Now tendon and brawn that used to be plant matter
Predators of planets they feast on blood and gore
Treading through soggy flesh my feet are soaking wet with blood
Flesh eating cannibals devouring all protoplasm
With the ability to sense and conduct stimuli
'Craving its beating heart
A species of rapacious scum'
Behold planet Gore
We feast yet again
Burning every lesion before septicaemia sets in
Organs lie upon the ground no justice to be found
Carving at this meat to the rhythm of the beat
This is my retreat
This is a planet made of gore
This is a planet made of gore
@@shanelledoonan125 czcams.com/channels/KYAqiwrTisQtnqNV2PUVMw.html
Am still there
Anyone who has started their fitness journey, I am so proud of u. U don’t know how many people would have quit after a minute in. U are determined and that is a very important skill. It is all about the journey. Don’t think about anyone else’s results except ur own. We all have our ups and downs, it is how we deal about that is how we set ourselves apart from others. U are doing great luv!
thank you! you too! GOD bless you all!!
awwww thank you
Exactly. Some people need to compare themselves to others to get motivation, but I find this questionable. To some degree we all compare ourselves to others, but what matters is how you were yesterday and how you are now. (And sometimes you will regress instead of progress. Don't be discouraged by that, but if it happens too often, maybe you need to adapt something.)
This gave me so much energy holy shit thank you❤️
So lovely written. Thanks!!
Oh my goodness! This is LITERALLY exactly what I needed, online school has me looking like the Hunchback of Notre Dame 😅
czcams.com/channels/KYAqiwrTisQtnqNV2PUVMw.html
The shoulder stretch on the floor is the most satisfying thing ever!! Hurts so good :D
OMG my mom is always telling me to stand straight now at least I'll have exercises that will help me improve thanks a lot Pamela ❤️
czcams.com/channels/KYAqiwrTisQtnqNV2PUVMw.html
same world, same mom
I just love how Pamela‘s content is getting more and more flexible like literally ❤️
copied comment
Yea
Well copied
was she ever less flexible!? I find that my back doesn't bend even close to what she can do, LOL
@@anon20902 czcams.com/channels/KYAqiwrTisQtnqNV2PUVMw.html
This is the most relaxing thing ever. I never thought a Pamela Reif workout would contain something called "Relax".
petition for pam to add 'relax' to every workout!!
as a medical student who sits 14 hours a day this is exactly what I needed
Right! I uploaded also a new training video
Same😅
medical students gang🤼🏻♀️🤸🏻♀️
oh my god yes
yeaaah same lol
the timing couldn't have been better - I woke up with horrible back pain because I shoveled so much snow yesterday
and now I feel way better
Thank God it's not the blue Puma leggings, my booty suffers whenever I see those
O really!? She does all her booty workouts in that blue leggings??
@@surabhipalandi3265 haha not all of them, but usually, when you see her wearing this blue legging, it's a sign you're gonna sweat and hurt 😂
@@mamienovacuisine ohk! But I don't do booty workouts 😳😝😂
@@surabhipalandi3265 too bad!
Pamela: 1-arm rotation
Me: *running to my fitness mat*😂
I can definitely say as a high school student sitting at a desk all day, this really gets out the knots in my back! Thank you, Pamela! ❤️
I work sitting down for 8+ hrs so I really really appreciate this one!!
The thumbnail Pam I can't stop laughing hahahaha
Who else stayed lying on the mat for another 8 min after she said "relax"?
Hahah meeeee looking at those comments
@@alisa7347 czcams.com/channels/KYAqiwrTisQtnqNV2PUVMw.html
England is currently in Lockdown and I am sitting so much more than normal. This video is so helpful Pam! THANK YOU! 💛
Keep it up - we were locked down only for 3 months on my side of Aus but my neck hurt so much from computer work in that time! I hope youre feeling better from something like this!
I wasn't aware that I needed something like this OMG
This was so relaxing! I might start doing this every day just to calm myself down
I really like the "relax“ exercise. Would be nice, if you could add it more often in your future workouts😂😂👀
Yesterday I got headaches from sitting like a banana and I thought I should do some of the posture videos tomorrow... Thank you for reading my mind, Pamela ❤️
Pam: „sit straight“
Me: *laughs nervously in scoliosis and bi-sexuality*
Why’d u put a star in the middle of bisexuality? Just wondering.... I’m bi so I hope it wasn’t somethin mean but I know ur bi. Idk I’m just confusion BAHAHAHAAH
@@penguincraft2375 nope not meant mean at all! I just wasn‘t sure if that word is allowed in the youtube comments or gets deleted automatically ☺️
@@Anna-vu6zm no words get deleted automatically and why would it? It’s a perfectly fine thing. That like me talking a bout a black person and it bleeping out the black part. Messed up and yt isn’t messed up
Same hahah
@@penguincraft2375 some youtubers put words on a black list so they get automatically deleted :)
you opening that door really confused me because i thought the background was fake and then i realized it was real and the fake background was in the room
Me too. /mindblown. I always thought it was all a backdrop 🤣
We need a studio tour
It's all wallpaper
SAME, I THOUGHT IT WAS A GREENSCREEN!
Right . That's so crazy
1. shoulder + arm stretch
2. shoulder + arm stretch
3. back stretch
4. 1-arm rotation right
5. 1-arm rotation left
6. cat + cow
7. lean back
8. back stretch
9. cobra push up
10. bow pose
11. shoulder strech right
12. shoulder strech left
13. slide it up
14. spine twist
15. spine twist
16. relax
WELL DONE!!!
Had exam
Feel exhausted
Finally found this
I love you Pam!
(Sorry for broken English I’m Japanese😭)
U hv preety good English....
My doctor told me about you and this channel. His exact words, “she’s an amazing athlete, strong and very relaxing. Plus she’s gorgeous and you’ll try to keep up, but can’t.” Challenge accepted and thanks for the content Pam, you got a new victim/subscriber.
You literally pick the best music for your routines.
ah pam i can’t thank you enough for how much you have not only changed my physical appearance but also mentality thank you!
Pamela, this is the best for my always stiff upper back! this workout relieves my pain all the time
6:15 this move was so relaxing oml
Loved how my back cracked while doing the shoulder stretch at 5:25
that first wall stretch really took me to an orbit hahaha, it was pulling me in such a good way
My back was cracking like a walnut throughout this stretch! LOVED it! 😆
Thank you so much pam for this stretching routine!! I was feeling g numbness in my hand and arms every day even when I held a pen, I felt numbness in my fingers. I went to see doctor, physiotherapist and went to massages, but noting helped. When I started to do this stretch routine every day that numbness went away!! Thank you so much pam! You helped me with this video!
I'm pretty sure relax is my new favourite exercise
Thanks for this work out. I can feel the difference after 3 months. Will keep doing it.
this playlist is a lifesaver omg. lately ive been sitting at work for 8+ hours at a time and my back has been killing me
My mom is always begging me to do the “Wall hugging” video with Pamela together in the evening 😄🤗
This stretch is included in day 6 of 45 min sweaty workout. I was just wondering when she gonna upload it and BOOM! She did it now! So, now back to workout.😁
Dude that felt like 8 seconds not 8 minutes omg that felt so good ❤️
Thank you for the routine and.. not putting commercial in between really great! Thanks
I almost fell asleep while that last “excercise” ngl
This is such a lifesaver, honestly, my upper body is so thankful
You have no idea of how much this lower the pain in my back because of online school, it really works
I heard all the clinks doing this, definitely needed from working at home at a desk all day. Thanks for your content! Love all your workouts ☺️👏🏻👏🏻👏🏻
Ich liebe deine Musikauswahl 😍. Danke für die vielen verschieden Stretching Videos. Danach fühlt man sich immer so viel besser ❤
Hi ich mache auch Fitness Motivations Videos wär cool wenn ihr vorbeischauen würdet :)
Ohmygash! This is exactly what I need now that I'm having my online classes rn
Ughhhh the song choices in this video 😭 SO GOOD
Such a good one that I do regularly now! Would love to see more stretches for shoulder mobility and abductor too! Thanks Pam :)
that was the best stretch ever. i did not know i needed that
This was amazing probably my favorite part of today’s workouts on your program it was so relaxing
The songs that you have chosen for this workout are amazing ❤️
Pamela is actually the best glow up helper haha❤❤❤❤
The last song gave me chills ✨
I swear I was in another dimension during this!!! 🥲🙏🏽
Someone commented under one of these stretching videos that they did it with all the lights turned off and just a candle lit, I’ve never been more relaxed
I swear to God this was definitely what I needed with the perfect timing. Thank you very much may God bless you for providing this for free
I love the "relax" position so so much!!!!! I wish it can take longer maybe up to one or two minutes. It feels really great to think nothing but truly enjoys the song and relaxing lying on the floor finding peace. (especially after the workout or a busy day) Thank you Pamela!
It’s my fav exercise now😂
During this stretch i found out that i really need to vacuum more 😆
Pam, this is what people expected with your bed workout😂😂😂✌🏻 😽 love u Jenny
Thank you. That was an ideal break in my home office day. =)
Pam: „sit straight“
Me: *wonders what the next exercise will look like*
These songs are literally so soothing!
Thank you, Pamela for the exercise and songs too. 😘😘
Love this stretch 😍😝😅its so good and sooo mach better for us
Wow exactly what I needed. Thank you!! 😊
Pose “Relax” is my guilty pleasure after all Pam workouts😅
I almost fall asleep hahahahah. Btw I realised that I need to clean my floor right now
Thank you so much for thinking of this. I am currently in lockdown and working at home hours sitting down in front of a computer. this felt like heaven! Bless you beautiful soul
Your home is gorgeous! I love the interior design!
Thanks Pam. It was so good, i almost fell asleep😍
No one:
My spine during the spine twist: 🤯💥
This just helped me through a panic attack. Thank you
hey pam,
i want to really thank you for this video..
due to my master I have to sit and write a lot and this lead to so much pain on my shoulders and on my back.. This video make everything better!!!
Thank you
The thumbnail cracked me upppp
I was in love by the first exercise, especially after her 10 min Hiit and her plank surprise in Christopher's workout, opps spoilers for today's workout 45min plan ;) it felt like I just went to heaven! Thank you Pamela you've genuinely changed my life with these workouts, all my love and support xx
Only pam is meam enough to put a timer on ✨relaxation✨
Dear Pam, can you do a long version of workout for back pain. I think all of us would enjoy this cause most of us are in Homeoffice. Lots of love ❤️🥰
Realized I've been sitting all day and decided to do this, really missed my normal routine of intense stretching
When I've copied your stretches like I was in class, my body felt relaxed and changed a little. I want to say thank you for your helpful and great teaching, it was very passionate and outstanding.
Finally! A workout where I don't cry 😂😂
This one helped so much thank you Pamela if you read this :)
The video thumbnail made me laugh so much. You look like that old co worker who’s always complaining and grumpy all the time 😂😂😂
Frantically running to find a wall when this vid started 😂 and struggles when I couldn't see the tv from the wall haha 😅
I love this workout! And the background songs are relaxing too 💛
Ooo thanx pamela❤️My back is killin me lateley. And today i tried this. Its so okey now
I love love love u Paaaaaam ♾️
I like the relax part at the end. It's really soothing 🤩😍 I want to have this part also for the next stretching videos 😊
Today I have an important exam and this stretch relaxed me so much... I feel less stressed and anxious. Thank you
I'm so happy that you included a Hayley Williams song ❤