15 MIN DAILY STRETCH - a full body routine for tight muscles, flexibility & mobility I Pamela Reif
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- čas přidán 26. 05. 2020
- Live Session ♥︎ We train all the time .. but do you stretch? / Werbung
This 15min Routine is perfect to do on a daily basis, to make sure our muscles and joints are not too stiff from sitting all day long or training a lot. This helps to increase your mobility and flexibility :)
We will stretch our hamstrings, thighs, hip flexors, back, work on our spine mobility and so on. It’s a „Full Body“ Session
I’m actually super excited for this, since I really need to step up my stretching skills :D and I’m optimistic that I will stick to this better, if I will have a fix video that I can follow haha. This was definitely missing on my channel!
xx
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No Equipment needed. Just prepare a soft surface like a yoga mat or towel :)
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▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram / pamela_rf
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➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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Music by Epidemicsound.com
www.epidemicsound.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
Thanks for joining me for the live session this morning ♥︎
There was a tiny lack in the end of the livestream, so I re-uploaded the file!
I’m super excited for this video as well, since I really need to step up my stretching skills :D I’m soo optimistic that I will stick to this better, if I will have a fix video that I can follow haha. My goals is 4x a week!!
xx Pam
omg hi pamela x
ily and ur workouts
Some yoga videos would be nice :)
Thank you
Paam!! ❤️❤️
Could you do a workout specific for lower abs??
Love u😘
This felt like 5 minutes however the 10 minutes workout feel like 2 years
Rox Go Same! Very tiring to keep up with the workouts 🤣🤣
yessssssssssssss
Actually, I do not agree
hahaha
And 2 yers feal like 1 minit, as well as 1, 5, 10, 15, 20 and 60 minets and hors do)))
Flexible people: ThiS WAs So eASy
Me: *cries in broomstick flexibility*
I'm so incredibly happy I'm not the only one. I just CAN'T do this 😂
I can do it but the split..😖..it feel like it my workout now.. Flexibility the one that i dont have.
Like im gonna break my tissue ..😂
I’ve definitely lost my flexibility 😭
Just keep going! Today you're seeing your limits...if you continue you will be also see yourself passing those limits!
Listen to the joint cracking 😂
I love it when she say “ and you look like a pretzel”
OMG same!!
yesss, that was so cute :D
Thank you so much I've been curious about that word for a long long time and I don't know how to spell it... Now I finally know it!! XD
when did she say that? ahaha
In german its Brezel just a fun fact...
15:20
pam: "I sometimes get a headache in this position"
me: "I sometimes lose a fart in this position"
Good, It means your digestive system is improving 😁😁
Lol
What does it mean if it’s a p***y fart? 😭
Same HAHAHAHA 😂
YEAH WHAT IS THAT?!?!?
Finally found a Pamela Reif's workout which isn't really hard 😂😂
This isnt really a Workout
@@lena0267 Wait!! This can be called a stretch 'workout' routine. Alright??🤔
(U can search it too)
Hard is relative
brilliant berbatov why 😂
pastore perplexity: next is:“well done"
okay but how is no one talking about her fit??? the red looks so amazing on her!!
haha true
Everything looks good on her lol
But under... is better
I wonder what brand she wears 🤔 I always really like her outfits
@@mamienovacuisine I think she usually wears Puma! She has a collection with them and is one of the ambassador (?) of sorts, so 90% of the time she's wearing puma. It tempts me so much to buy them cause they all look so fire!
i don't know how someone can define her as "unfriendly" and "cold", while in this video she seems like the ever so friendly yoga teacher
People say that because they are intimidated by powerful women - she certainly isn’t unfriendly
Maybe they are influenced by the German stereotype 🤷♀️
In the beginning I must admit I was intimidated by her (weird I know), but not anymore :) she always looks so happy doing her videos. It makes me happy too
Maybe because she doesn't talk much in her video? I never thought she was cold, but I'm German so my Standards are low😂
I usually feel intimidated by perfect ladies like her but I've loved her since the first time I saw her videos. I personally think she looks so friendly and that she's probably nice irl.
Me while doing optional workouts :
fiTnEsS iS mY PaSsIOn
Soo relatable
Yes Lmao xd
I was so sweaty from the 15 min HIIT workout I kept sliding everywhere on my yoga mat haha but I loved this one.
haha same
Searched for this comment😂
I can imagine! 😂 I was sweaty too after the workout so I decided to put this routine before workout
@@yenni5076 just a friendly note :) make sure you don't do this kind of stretches if you're not warmed up, it could lead to serious injuries in your muscles or ligaments/tendons (been there, done that, really wouldn't recommend 😂) If you are too sweaty after a series of exercises, get a towel and wipe yourself a bit, maybe wait 30-60 sec to stop sweating heavily and then do this stretch.
most relatable comment ever.
Is it just me or is Pamela's voice so soothing
I would listen to a podcast with her voice any day!
YES BRO, i love her voice and accent
I hadn't heard her talk till this work out and I'm so glad she doesn't sound creepy 😬
I know, she's a really good trainer, physically and psychologically.
Ikr
I am a big girl, i'm over 200lbs but after 3 weeks of doing this daily today i managed to hold my toes for 30 seconds! Before i started doing this I wasn't even sure i had toes 😂
Wow ❤
Look in to the Keto (life) diet. Focus on cutting off foods that are not good. Even most all sugar. The key is only eating in a 6 hours out of a 24 hour day. I lost over 20 pounds 30 days. Learn to stretch to build Nitric oxide, that give you instead energy, and opens your arteries. This lower your BP. Hypertension sign of over weight, hard to focus can be gone for good. I make a healthy spicy soup every day to BREATHE again. To live a healthy alive life. I lost 20 pounds, cutting food, and walking. Working out, breathe through your nose, then hold-it, than let it out. That's Nitric oxide. That gives instead energy.
Taking the first step, can make the difference.
Yes! GET IT! Post Script: love your hair💚
Yo go girl! You’re doing amazing!
Dude....this is everything 😩 I've had horrible chronic hip pain since having my child in 2015. I'm addicted to the hip stretches lol first time I did them it felt like my hip was being moved for the first time in years, absolutely incredible 😂 since starting this my hip pain has decreased significantly. Thank you!
I have the same problem, only that it is double since I have two kids! I will try these exercises hoping that it will help me too!
Oh wow I brought this up to my physio and chiro once and they pretty much disregard it... that's what it's from ! Since having two babies 2017 and 2019 my hips hurt for now reason sometimes
I've had horrible low back pain ever since I had my daughter! To the point that I had trouble walking because my legs were feeling numb. I went to a chiro and he showed me some stretches and I felt a lot better but not enough to not have some trouble walking. Ever since I started doing this video every day at least once (aiming for twice) I am almost pain-free and it's only been two weeks that I started doing these!
Same!
Words cannot express how much I needed this. This was all that was missing from your extremely diverse channel, thank you Pam (and of course Dennis) ❤ I haven't even missed the gym all that much thanks to you and your hard work. Following your weekly Insta routines religiously. Loads of love from the UK! ❤❤
oh that's awesome!!! so glad to hear! 💗
@@PamelaRf1
i have a smol crush on u x
tempo setter: wait so you’re in love 😍 with her?
@@giangocnguyen4458
ok a little. do u think i have a chance with her x
tempo setter yes, obviously tell her this:“Pamela, I love you.”
*"Remember to breathe."*
Wow 350 likes an no reply
I must be hungry because when she said "lets start with neck rolls" I heard egg rolls and got excited
Sounded like neck rolls to me.. but now I do want egg rolls. Thanks for that! :)
Mmmm, egg rolls.
😂😂
‚Find your Balance‘.. Step one: have a balance😂
It's just your brain and flexibility messing with you😂
This is my favourite stretching routine that I've ever done. Nice music, Pamela's calming voice... the vibe is amazing and so relaxing. I love this, thank you!
Pamela: 😌🧘🏼♀️✨
Me: 🥵🥨
yess omg
the bread lol that's me
@@emmali1710 it's a pretzel! >< Not bread 😂😆
Pamela: Try to straighten your back
My back: I don’t think so...
😂😂😂
I usually don't comment on anything, but this workout is just so lovely... Super easy yet super efficient at easing the pain in my back/shoulders. Definitely recommended to anyone with a sedetary lifestyle!
the “ shoulders” stretch cracked my back ... THANK YOU !
My bone cracked and my fat folded, but it was great to stretch again 😆☺️ It’s been awhile since I’ve stretched which I should be doing it every day. Thank you, Pamela, for this!!
I usually don't like longer stretching routines like this one, but i have to admit that it felt amazing... was 15 mins but it felt like 5. Super relaxing
:)
Pam: I need to work on my stretching skills
Also Pam: *Contortionist Positions*
@Cotton Mouth well I obviously have. Can't anyone have a joke these days?
This is exactly what I was thinking 🤣🤣🤣
@@abbeyphillips5861 😂😂😂😂
Hi, just wanted to mention that some more dancing workouts with more modern and happy songs (such as your last one) would be so great! Moreover, I havent seen a inner and outer thigh workout on your channel yet, so this might be a new video idea ;) thank you for everything
She will post a thigh workout on Friday, i think :)
It’s coming Friday
@brilliant berbatov somebody has a little crush on her, can't blame him haha
Gia namani thought the same 😂
@@gianamani8
yes
Pamela with her legs and arms straight: we kind of look like a pretzel
Me: I don’t think this girl has ever seen a pretzel
Well she’s German so I’m pretty sure she has😂
Maybe Brezel sticks ?
It's because you're twisted in the middle
When I first did this stretching I could only reach my knees. But after doing it for several days, my flexibility improved sooo much! Now, with some effort, I can reach my toes and I'm so happy! So anyone out there who finds it difficult because you're not flexible enough, don't give up, you can do it! Thank you Pamela for sharing these exercises with us!!
Great comment! Best wishes from blind artist, I dream to be sportgirl))
Finally a stretching session from her I can do after my daily Pam workouts 😍
try a more dedicated stretching channel if you want to improve your stretch my flexibility has really improved a lot since I discovered this channel and my posture working in the office all day in front the computer really ruined my posture now it's a lot better since I've been doing the tutorials on this channel I'll you the link czcams.com/video/aPSTGgtdFKg/video.html
brilliant berbatov no i mean some dynamic light stretches are good but too much is bad before exercise. Longer stretches are good after workout
@@saana5422
why bad before?
@@temposetter1091 cracks in your muscles appear when you exercise. If you do a too long warm up, there are already too many cracks, so that you can cause real workout damage. The aim of the warming up is to improve blood flow and to provide preload to the muscles, but it should not be too strenuous. That is why a warm up is always shorter than a cool down! A stretch is also better as a cooling down because it allows your muscles to relax again.
@@hoianne121
wow thank you sm for this!
Can’t wait for this! Been wanting Pam to do something like this for the longest time 😁 thanks Pam 💖💖
💖💖 you're welcome!!
brilliant berbatov erm ok?
@brilliant berbatov Why are you so creepy? You literally reply to every comment (not even joking) in a creepy, narcissistic way. Leave Pam alone.
@@kellyr9474
it's not creepy just appreciation
@@boxtobox1024 no he's creepy, she's right...
I feel sooooo peaceful after this (and the rest of today’s “easy Friday” routine) 😴😴🥰🥰
Am I the only one who can’t do half of the poses? Can’t even put both my thighs on the ground for the butterfly pose lol i’m so not flexible
you are not the only one!
Same, whole reason I wanna do it everyday and improve my flexibility lol
I feel you😂
I thought what kind of exorcist shit is this
The worst for me was the duck (or bird? Don't remember) pose. Couldn't touch the ground 😑
same!! and this one might be only me but every time I do the hip flexor I fall over. like I can’t even get into that position without keeping my knee on the floor
10:39- Sie hat zufällig "jetzt" gesagt.😂💗
Ist doch nicht schlimm❤️
@Zeynep yes. 😄
Ich habe es nicht bemerkt 😵
ive lived in the us for 3 years and still to this day I can't avoid saying "jetzt" and "also" hahahah
haha TRUE :D ist mir gar nicht aufgefallen
Hi Pam, I did like this stretching routine even though I thought that the exercises were too short to really sink in and focus on the stretch. I would prefer less exercises to give us more time considering we also lose time when changing positions. I feel like I was rushing through this routine which tbh wasn't that effective. But that's just my honest feedback. I do appreciate all your work!
I agree! I frequently pause the videos! But I guess once you learn the video by heart it becomes really time-effective.
Maybe you can also try playing the video on slower speed? Maybe could help
@@keiwa11 oh that is actually a very god idea, thank you !!
All these moves are very familiar to me because I have been doing yoga for 14 years, these are all very standard and traditional yoga moves. In real yoga practice there is more time to really ease into these positions, there is a lot of emphasis on breathing and focusing on how your body feels. A yoga class takes at least an hour, time effectiveness is not a concern. Although I love Pam’s fitness routines, I am in two minds about this one. This contents could easily have filled 30 minutes.
@@imeldam1183 totally agree, but that was not a video about yoga moves, it was just about stretching :)
This became my everyday evening routine and I can see myself getting more flexible by day
The shoulder stretch after yesterday's upper body and b(r)east training was sooooo painful but it felt really good afterwards
Did this workout live at 1am before going to bed since I live in Canada!
Don't worry Simon, I care
Nice!
@@sfxs9090 Kindest comment I read today! :)
@brilliant berbatov Only those who haven't been doing Pam's workouts don't care
@@sfxs9090 This comment made me smile :) thanks for your kindness!
When she said,’that was everything..’ i was like what!? Finished already!? That was fast LOL..
OMG, it's like watching a living version of Barbie giving workout tutorial :')
i’m a male who has constant back and neck pain due to some orthopedic issues in my spine, and i can’t tell you how you help through my pains. i’m in tears every time i do your stretches; it helps me greatly through my day. i am in love with you pamela, thank you
This is exactly what I need. Thanks Pam Pam
Thank you Pamela for this amazing stretching session! I always do it after a long day in the office
12:23 “try to put your head on your knee”...
Is it normal that my head was laying on the middle of my shin😂
I was wondering the dame thing😂
Yes. 😂
First times I wasnt able to do so many of the poses like she did. Weeks later I can do it like her. Thanks Pam🥺
Thursday has become my fav day now since joining Pam's weekly plan!!
I'm doing this stretch almost EVERYDAY. And I don't have more back pains like before :)
Just wonder if it's safe to really do those exercises everyday ? ! ❓
Yes stretching everyday is definitely a good thing.
But it is very important to do the exercises the right way bc otherwise it can cause damage!
So just focus on doing the exercises the right way instead of forcing yourself to touch the ground or leg and trust the process 🙈
I had cero flexibility ...2 months doing your exercises everyday and already have seen lot of improvement. Thank you Pamela, best teacher ever 🎉
I've been trying to do this workout every day (key word: "trying"), and I've noticed that in the wide forward fold, when I go to the right, I can finally touch my toes with my left hand!! It was so exciting! I'm no longer a stiff board lol
this was so relaxing and easy. would love a stretch for increasing height!
Loved this! Couldn't believe how quick it went, definitely could do 30mins! Thank you Pamela!
Thank you. I've been doing your exercises and stretches for more than a month so far and they've helped me a lot with my back pain and migraines.
Gracias
ive been working out for a year now but i still come back to this stretch , its just so good
finally, peace and quiet yoga, and no music. mindful of calming the nerves. peace in the mind fells good.
I do this stretch everyday before I work out and it keeps my muscles from being tight and I feel loose. I absolutely love it.
I still don't know if the background is just a wallpaper or it's real.
I think it’s a wallpaper hahah, but honestly I just realised it 🤯
It's real - you can see it in her Stories on Instagram☺
@@_sarah_6237 It's a wallpaper.
She even showed how those rooms looked before and when she bought those and where
Its a wallpaper
it´s a wallpaper. I saw on Instagram when she said it
I use to be super flexible as a kid in gymnastics. I'm working on getting my flexibility back. This was very relaxing. Thanks. Also, the gymnast in me had to point my toes the whole time, I couldn't put my feet flat like that 😅
not a gymnastic, but the ballerina in me did the exact same thing hahahahah
used to do diving and same
Great Video:)
I tried your workouts every day for 2 weeks. The results are stunning.
I would be so Happy if you watch this. I hope it is ok that i put your picture in my Thumbnail. Thank you for your Amazing Videos 😊😘
In what do you feel the change?
I do this every morning Pamela
I've been watching your videos recently and I'm just in love with them! You're such a good presenter, your videos tend to be difficult (for me at least😂) but I go through them feeling fulfilled after. You also have a great personality, it's very light and calming, and you're not trying too hard like some other channels I've been on. All in all I recommend your channel to anyone who wants to workout and tone their body.
The set she’s wearing always motivates me, I wanna look nice in a set like hers ☺️
Doing this while in fever. That's how much I love this stretching sesh. 💛
Thanks Pamela, I try to do this or the 30 minute one every day. It's my absolute favorite. I feel so good and I can almost touch my head to my knees now.
The first stretch video is the best of the best! It really stretches ur body from head to toe.
Pam this doesn’t release tension this CREATES tension😭
Das Daily Strech ist echt super bei mir hat sich sofort alles gelockert und meine Beine und Rücken haben geknackt
I’ve had minor scoliosis symptoms since i was little due to the disability on my left arm so I have been searching for good spine exercises for a long time. This video really helped me to get up and just do it and i can feel the strength and power not only on my spine but my whole body! I feel so good about my body’s capabilites when I workout and finally started not getting upset when i can’t do stuff with my left arm 🧡
You are the best Pam, thank you for all your videos ❤
lmao did anyone else hear her fart (I'm a straight girl so this isn't weird), just looking for some laughs
This stretching is the best program for feeling healthy and happy for the whole day using 15 minutes only! Thank you Pamela!
This is soooo good especially when you're on your period
I'm really struggling with the Hip Flexor exercises for some reason. I can't hold my balance for long. Does any of you guys have any tips?:)
i can't too, i just put my arm on the ground for support lol
@@lajkabecks665 Hello, for better balance try to keep your eyesight on a fix point while maintaining the position
@@alexandracazan19 thanks! I’ll try that
use ur arms if needed,and just keep practicing every day
another great morning stretch pam!
lmao did anyone else hear her fart (I'm a straight girl so this isn't weird), just looking for some laughs
Pamela’s accent is so cute!! I love it when she says “pretzel” too adorable lol 🥰
She's always mixing up cat and cow 😂 And I'm wondering if I'm the only one that noticed that (she also did it in other videos)
aww she is soo cute fr
I noticed that too 😂😂
During yoga classes we usually start with the cat cow as a gentle warm up for the spine and then progress to more intense movements such as cobra etc. Strange seeing that order reversed in this routine!
Eh, I get that. I don't even know which is which!😂
Nor I! Not that I’m some fitness expert.
This was the best stretching routine I’ve seen in a long time!!
Thats a good full body rebalancing, also with nice music - not too much and not too less. Love
I need to do this everyday! So far I loved the first time! I forgot how important is to feel myself in my body, thank you 🙏🏼
That felt so good for a relaxing morning before school.
15:15 am I the only one who's hella scared to break my neck trying this? 😅
I kinda can't breathe in this position soo
Bente Beauxe same
I tried and it scared me, never again lol
You can't do it cold turkey :-D
I tried holding that pose for ten seconds and the bone there really really hurts and I’m scared I’m going to injure myself... is it normal ?😭
Spacing out during stretches after three videos of pam, great day! All the best to friends who are working to build your bodies! Ultimate thanks to pam for making these videos free:)
Her: stretching decreases risk of injury
Me: gets injured tryna stretch
You don't have to get everything like her if u immobile ...it obviously can cause injuries
You are*
This workout was sooo good and relaxing. We need a longer one❤
This is the first time I'll be stretching in my life.. thanks Pam ❤😁
This orange set is beautiful💛
Pam's voice + Background soft music = Super relaxing workout 😍😍😘😘
That was sooooo relaxing I was yorning by the end😂I DEFINITELY felt the stretch tho
15:15 one way how to fit your body in a luggage to travel anywhere for free lol
this was like doing a workout with a disney princess... the birdsong was so calming too
Wow! Thanks for that Pam! Also I never knew I could do the stomach stretch and the back stretch. I'm really happy👍
her voice and the music was so relaxing and her words were so encouraging. It feels very reassuring. It's nice to hear her give direction and hear more of her personality come out : ) but silent workouts are still nice too haha
This is the video I've been waiting for. It's PERFECT!!
thank you!
came frrom the workout plans to say this was NEEDED. Thank you for including it!
Wow! This is the first time I heard her speak! It was startling to me at first b/c i was just expecting music like usual. Nice to learn more about you,Pamela. Thank you for being such an inspiration!
So happy to find this stretch after the thigh workout. I can finally relax and catch my breathe. Thanks.
Finally a new workout🥳🥳🥳
thanks again pam! took 2 days off but im back at it!
Have begun to return to working out habits and now I watch two stretch videos a day and a different workout video to get back into shape. Your channel has become a new favorite
I actually love it, thank u Pam😮💨💞
Honestly this is the best stretch workout, its calm and cooling, love love love
wow your stuff is incredible!! I never imagined such fast results are technically possible. thank you so much
The best stretch. Pamela always knows how to make it better. You can’t find anyone as good on CZcams. ❤️❤️❤️