10 MIN OFFICE LIFE STRETCH, advanced - Sitting a lot? Release stiffness & fix your posture
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- Опубликовано: 23 ноя 2022
- Sitting on your computer or desk all day long? ♥︎ Living the classic office or student life? Release stiffness & fix your posture with this deep stretch! / Werbung
If you catch yourself:
- having a round turtle / hump back
- seeing your head sticking forward
- collapsing in a bad posture
- making yourself smaller than you are
- feeling „exhausted“ from sitting straight
… it’s definitely time to relax all those tensions :)
This routine focusses on correcting the sitting-position & lengthening the back in all kinds of ways. This also opens the chest, mobilizes the spine, stretches the shoulders and the back.
It might be comfy for the moment to sit with a round back... but long-term you will most likely suffer from back pain and stiffness! Standing straight instantly makes you look taller, fitter and more confident as well ♥︎
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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 :)
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➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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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. Jasper Harris: Nana’s Song
2. Jasper Harris: In Due Time
3. Alexandre Tharaud - Main Theme (from Les seins de glace)
4. Matteo Myderwyk - Lointain
5. Carlos Cipa - Took
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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. 
Спорт
The man in the background (Alex) lives here in the caves 🫶🏼 I was actually happy he came out and made a special appearance! He also helped me with pictures before and I gave him my Naturally Pam snacks 🥸 so all good, he’s not a creep! 😂🫶🏼
Where are these caves?
I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.
A respectful a decent man who my come from anywhere. Love that post and also see the mister in the video..all well balanced.
Haha
@@basaka00 Ibiza
I am 51, perhaps I'm around your Mom's generation, but I (and my husband) have been working out with your videos for 4 years. My( our) life has changed since. Thank you.
you are welcome!
I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.
What a beautiful comment!!
The last 30 sec of "Relax" should be mandatory in every workout 😇
Look, I have done this at 6 a.m., and I feel super good ! Basically, I wasn't training with her for like 1 month or so, and it felt like home again. THANKS A BUNCH FOR MAKING ME FEEL THIS HOME FEELING, PAM ! I love you so much ! 💗
So happy to see you back ♥️♥️♥️
I have done this at 5 am k?
I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.
Thank you for sharing this…really. It’s so motivational for us Moms working out. I feel a little defeated today, and your video brightened my day. 😍
aa türk
The best stretch so far. Thank you Pam! I can basically feel my body healing from the stress of the day... Its like a cleanse for heart, body and soul...
Reach out ⬆️ you've won something👆👆
Me too
Thank you for sharing this…really. It’s so motivational for us Moms working out. I feel a little defeated today, and your video brightened my day. 😍
Pamela you really don't know how much I need a video like this. I spent hours and hours working at home sitting front the PC and my back and neck are suffering a lot everyday. Thank you very much for this video. Really. 💖
You’re so welcome 🫶🏼🫶🏼🫶🏼
@@PamelaRf1 Just keep up the good work. You're doing amazing 💙💙
Alex reminds me my boyfriend who also stares at me when I do Pam's workouts 😅
Underrated comment lol
Pamela this is the best streach that I've done in a while. Though I don't lead a office life I'm a student so I also need to sit for a long time. The stretches helped a lot. And my god you look like a goddess. The sunshine on you and your background is so beautiful 😍😍
Your Stretch videos always bring me down so nicely. I wouldn’t like to miss them anymore. 🥺♥️
In a day with 8 hours of online classes this workout is a NEED
Thank u pam ❤
Is it just me, or the "Sit Straight" exercise was the hardest 😂?
Love how Alex in the background enjoys Pam's stretching routine!
Does some stretching as well, standing there, watching and eating!
Thanks to him to let Pam film her video with this beautiful rock background. ❤️🫶🏼
Thanks for this wonderful video Pam! I, being a middles schooler, have neck stiffness and back pain after sitting in the same position for like eight hours at school (my school begins at 7:30 am and ends at 3:30 pm). This workout was the ultimate solution for those problems. Honestly, your channel makes me feel I am home ❤️.
I do stretching after every workout, so it's great that you keeping adding new videos to the list. Thank you for your continual hard work 😊
Wow! I do not like stretching so much, but this video was very relaxing and my body is feeling so good now! THANK YOU PAM
The last 15 years living in that cave
would be worth it for that quality 10 minute show 😊 Thanks for the great stretch routine Pam 💪🏻👍🏻
So super relaxing! I love that stretch♥️ Greetings from Germany🇩🇪 ! Thank you for making my life better everyday Pam😊
This is perfect and thank you for using instrumental music!
I am watching it while going to university and it feels super relaxing! I cannot wait to do it this afternoon! See you later 💚💚
Sooooo effektiv und wohltuend! Mache es ständig in der home office Pause.
Alert: New Favorite
Not kidding. This looks so relaxing but yet hard? I love this combination. Also you’re so amazing tempting us with the workout clothes looks so aesthetic
Update: I did this before going to meet some friends cause I knew without I’d be tense and stiff. And I trust Pam. So I did it and dudeeee. 5+ hours straight later I was still shocked cause it worked magically. I felt amazing and was sooo relaxed. It’s so perfect it healed me for today. Love this so much
That's my favorite stretching video so far, I love it! Thank you! ❤
"Relax" finally one exercise I master 100% !!!
Pam~I just wanted to thank you for being a wonderful example of how to treat people, you are truly a genuine thoughtful sweetheart 🥰 the stretch is just an incredible plus 😉 thank you so much for including us in this session 🫶 Happy Holidays to you & yours 🎄☃️🎁 Sending all my love from Florida 💌
Wow 10 min bliss after sitting for 10hrs, thank you 🙏
I immediately went on and tried this and my back and shoulders felt sooooo gooodd!!
Super stretching, mit wahnsinnig guter und harmonischer Musik dazu. 🙏 Die Location ist mega schön. 🤗
i have been on my desk finishing up assignments every single day for hours so my body definitely needs this, thank you!
this is amazing, i‘m more thank thankful for you to include a slow day in the workout plan, makes me so much motivated on a friday to know that when i get home, i get to do this video ❤ i appreciate it, Pam! thanks for your work 🥰
cool story bro!
i just did this at the library of my university inbetween the shelves. Truly needed in a 7h study session. Thank you Pam
Thank you so much for this amazing video Pam, i have been with you 2 years now and you have changed my life, i am strong, healthy, happy, positive and have abs crazy right? i still can’t believe it, here’s to many more years of pam❤️
Ahhh that’s amazing 🤓🤓🤓♥️ sending you a big hug!
this is one of my Pam favorites !
Thank you Pam. You are doing so much good for this world!!!
I was here for some morning stretch but didn’t expect to be in tears seeing “he lives here under the stars” and how cozy Alex was in the background😭😭 This is such a beautiful touch.
this video is perfect! I felt so good and relaxed at the end of the video... you are perfect at always getting better 🥰 Thank u Pam! 💞
Another magnificent scenery and beautiful music! As I commute to the office more than before now, this is what I needed! I like crossed shoulder stretch which is new. Thank you as always!
This is an amazing workout especially if your always standing or siting foward for a period of time😊
Thank you for sharing this…really. It’s so motivational for us Moms working out. I feel a little defeated today, and your video brightened my day. 😍
Your content nowadays are so amazing
Pamela your workouts are amazing! can you please do a Wednesday Addams themed dance cardio😭😭
Haha WTF
This is perfect after an intense week! Thank you so much Pam, can't wait to do it😇
The doctor prohibited any workouts for me and I am so glad you released this stretch! That's what I need!
Today is my rest day after four days of working out with you, Pam. This video felt like heaven on earth! 😍 Potential to become my new favorite stretching routine!
Meanwhile you are like a friend who visit me every day to motivating me for training! 😅 Love it! Thanks 🥰
Thank you for this. Sometimes I have a really bad mood and I struggles to do everything except for lying in the bed or on a chair. Your good mood cardio workout and this in the end help me a lot when I decide to wake up 🖤
Such good timing! Thanks much for this Pam! 🧡
I love that it isn't boring exercises
I love that you included Alex in the video!! ❤ especially when he is behind you while you are ¨peeing in Ibiza¨ 😂Thank you for the amazing stretch routine once again! 😊
The fact that we get free workout videos on RUclips by Pamela Reif is truly a gift. 👍❤🎉
Anorher great video in our workout thrift-box!🎁 I'm adding it to my schedule straight away to try it this afternoon.
And Pamela, what a location! 👏The light was pure magic at that moment. You look unreal, sooooooo beautiful! 🤩 It's always a real pleasure to discover the new workouts in the morning. Thank you.
As a 9 to 5 worker I'm really grateful for these videos. Thanks Pam ♡
thank you so much Pamela, I remain so grateful for your videos...moving my body at this point was an emergency!!!! ty tytytyty
I wasn't it expecting it be so flowy and nice and I love the music ❤🎉
Hey Pamela, i couldn't traning with you almost 4 month, beauce of my big exam but i really miss your workout so much. i was doing 3 years and i lose 20 kg and i'm really feel like my sister, my lifestyle coach😍😍
thanks Pam ... Punta Galera is my happy place in the world ... and now that I'm not there you gave me 10 minutes of home
This video was so relaxing. I fell in love with the music ❤
Thank you so much for your work 💕
I'm going to do this regardless of this video is included in the workout or not, it's great. and this "special guest" thing is so sweet 💖 if you're comfortable, that's great
It felt amazing! Thanks 😊💗
This is honestly such a good stretching video, it’s definitely one of my favourites from all of your stretching videos ;). Thank you so much for creating such nice videos like this one for us Pam, it really makes my day a little bit better each day ^^❤.
Thank you so much. I have just started office job this month and my back has been killing me. I needed a good workout for that. Will definitely try after I finish my dinner.
Omg!!! I was waiting......thank you love you pam ❤️
This was super relaxing 😌
Thank you for making a video. I love how relaxing this was it made my day! 💕💕💕
正符合我的需要，感謝你一切是這麼完美
Waiting for this... 😭❤️😭❤️
Thanks so much Pam... ❤️🧡💛
This is super cool and relaxing!!! I really didn't want to stand up after relax part 😂😂😂
Just finished today nowback is aching when editing long videos. Thank you so much
I work at home and i used to suffer from back and neck pain. I started to workout in my breaks , and never felt better ! Thank you Pam
Soo cool! I'm happy to do all your workouts🥰
Thank you for the stretching excercises! Feels good after some Hours in homeoffice ❤
Feeling So Good Aftr Doing This . Thnxs Pamela
At cow+cat stretch, my soul left my body. All the weight on my body was lifted off. So so relaxing. Specially after spending all day on chair.❤
did anyone else feel like they choked themselves out during the crossed shoulders stretch?😂 love and appreciation for you Pam🥰
my back hurt so much lately because of work at the bank. this video came in right time. will try it today. thanks Pam.💞
mein neues Lieblingsstrechting, so gut !
Office Chair 10 min exercise next please… thank you 🫰🏽
This was perfect! And the video was beautiful
I usually don’t like stretching, but this one was amazing!!!
Das Setting ❤ Die Musik ❤ Die Sonne ❤ Eure Akzeptanz ❤
Don't ever stop making these videos. People can learn so many things with these videos. Keep it up, great work! 👍❤🎉
Reach out ⬆️ you've won something👆👆
Thanks for this.
Thanks Pam!
loving this already
Really helpful Pam.. I love it! 🙏
Every thumbnail where you’re hunched like that cracks me up 😂😂
I just loved it! We need more Office Life Videos 😁
Dear Pam, this workout should be for every office day❤ in the beginning or at the end😊❤ it’s perfect to relax and distress and highly needed after all those laptop hours! Great for me as student too😮 thank you for everything ❤ cannot wait to spend December together ❤❤❤❤ as my advent calendar finally arrived 🎉 xoxo
OMG this was so good
Thank you it helps a lot
Actually a realyyy good workout. Stretch every part of body!
Favorite stretch ever 😍
This was amazing! Thank u!!
Love these workout ❤
Спасибо крутая пэм!
I just finished my exams week, and it is so exhausting. This video really helps me relax both mind and muscles. Thanks Pam! 🤍
Probably my favorite stretch video ever! Tks Pam and Alex 😛
Reach out ⬆️ you've won something👆👆🎉
Thank you 💜
Happy thanksgiving from Canada 🇨🇦
Tried this once I saw it, and now I want to end every day with it! 💝
Reach out ⬆️ you've won something👆👆
This is a awesome video!
Fantastic!
Background dude is the true MVP