30 MIN FULL BODY STRETCHING - perfect for rest days / No Equipment I Pamela Reif
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- Опубликовано: 21 сен 2024
- This 30min Full Body Stretching Routine is perfect for Rest Days or anytime your muscles feel extra stiff or sore. This also helps to increase mobility and flexibility, which then again helps to perform exercises during our other workouts better.
I also like to do this before bed, if I need to calm down my mind and feel like relaxing.
The routine is basically a longer version of the „15min Daily Stretch“ :) We will stretch our entire body: from neck, to hamstrings, thighs, butt, hip flexors, back, spine mobility, hip mobility and so on. I
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.epidemicso...
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. 
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Pam: looking glorious from start to finish
Me: Rolling around like a hippo on meds
Frances.101 hi there !!
lucyb_fit I subscribed ur channel!! Nice workouts
I love the back strecltch because I look like you described😂
Same
😂 I felt that just now...plus my joints were cracking like an old person
Only pamela would put a 30 second timer on relaxing
I like it, sometimes I’m so in the moment I don’t notice we’re supposed to switch.
Heh
@Philigirl Lol Same, and I don't have to twist my neck to see if I have to switch position
I was think that too lol
germans
21:36 I'm so happy to see someone in the fitness community who isn't super flexible. It's like everyone else used to be a dancer or a gymnast or something
I LOVE when you talk in the videos. Makes me feel more motivated and a part of.
props to dennis for staying behind the camera for all her workouts
JEANNNNN
@@sereen8263 PLS IM LTIERALLY IN LOVE WITH HIS SEASON 4 CHIN
@@shivanis_is_swaggy SAMMEE
I did not get you
@@alisaeng i changed my pfp after that lol
THIS IS SO RELAXING AND PAINFUL AT THE SAME TIME >:((
I just cried because of this
I like it too👍👍🏻👍🏼👍🏽👍🏾👍🏿
Stretch to discomfort not pain or you will hurt youself
this wonderful stretching workout can be improved and it will become much more effective
guys, please do some of these stretches safely or do not do them at all! here are some of my notes (edited):
1. always always always do these stretches with warming up first. it is always best to do some strength training but even leg lifts, swings, squats and hip exercises are enough to get you warmed up properly
2. the pigeon pose (16:55) can be very dangerous if you do not position yourself correctly or you strain your knee too much! you can genuinely hurt your knees if you put them in a 90 degree angle right away! DO NOT put it in a 90 degree angle if it hurts you, position it closer to your body, or even right next to your thigh, especially if you are new to stretching!
3. this one (18:40) i just wouldn’t do at all, same reasons for the pigeon pose. it can be way too dangerous for the knees to put them in a 90 degree angle and it could lead to a strain. please be careful.
4. when in the pancake position (21:45), squeeze your thighs always! especially when lowering your back - you do not want to harm your inner thigh tendons! if you go way too hardcore in pancake, your tendons could very much break so keep those quads activated and pressing down on the floor! if you’re training for splits it’s best to keep you back straight too :)
5. be mindful of your back, try to keep your spine aligned with your neck in stretches unless bending is needed
6. if anything hurts, especially your knees - STOP. stretches can be uncomfortable but if you feel actual shooting pain stop immediately! reposition yourself in a less-intense way or if your knees that are on the floor are hurting, fold your mat underneath them or put a cushion under them! better to have less of an invasive stretch than to hurt yourself! always!
P.S this is in NO way a dig at pamela. i love her workouts! i just realized as i was doing this routine that some of the poses were off and wanted to correct it because i do not want anyone that has 0 experience in stretching to hurt themselves, i’ve been there :/ and i also of course hope this will make your stretches even more successful! good luck!
I was just about to say the same things 😂
Thank you!
MAY LUNA i’m glad you know the right stretching forms! :)
Noted! Thanks for explanation.
Yes please do these correctly do not injure yourself!
My boyfriend got up at 7am to go 50km mountainbiking, but I slept in and did this instead. Perfect Sunday morning routine. Danke Pamela!
You just endet your sentence in German,Bruder läuft bei dir-
Why with you I always feel the burn even with stretching ? 😂❤️
Cause her exercises always work
Lu M Yes... it was a rhetorical question... ironic... :)
Cause shes a brick house 🤣
@@frencyfitgalaxy-8972 didn't know angels were allowed to be in the comment section?
@@dad4378 nice try
Just realized I have the same flexibility as a window. I probably will have to do this for a few months to reach the flexibility of a person. And then improve.
Edit: Just stumbled across this comment and wow, I had never gotten so many likes, thanks to everyone whot took the time to like this or comment
love your username and pfp!!
Saaaame, i couldn't do more than half of these stretches!
Once there was a time when I was sufficiently flexible and now I'm so rigid I can't even do half splits properly
Dream on- I’ve been doing yoga for 10 years. It takes years to develop the neural connections. I’m in my 50’s and in better shape than most women half my age.
I am actually really flexible 😂
Wow this felt like 10 minutes instead of 30 minutes!
instead of the normal 10 minutes feeling like 30 ahah!!
Lol ..no way ..it was way too long for me ..the moves are difficult if u r not flexible like her..i just couldnt ..i gave up
#Thatsbecbecoseyoulovetit Hahaha
Literally I was like 20 minutes already???
I totally AGREE!!!! It felt so good! Thank you Pamela. I really enjoy your formats.
Is it just me that struggles with the hip thrust where your knee is above the ground omg??? 😂 I literally can't!
Same here 🙋♀
Same😂😂
I was looking for a comment like this so bad, I struggled SO with that one.
Same
PAIN
I turned all my lights off I left just a candle on and with this music everything was sooooo relaxing 😍😍 thank you Pam!
6:00 “just enjoy the pain”... oh I definitely feel the pain in each of your workouts, girl.
P.s. I loved this stretch routine!!!
2:08 me doing this in the night cuz i can‘t sleep, trying not to wake anyone up
*mom cames in*
her: what are you-
Diana 26_ 😂
😂😂😂😂😂
Lmao 😂
And you said to her Practicing Doggystyle 😂
Edit : I'm getting dem likes. Alot of naughty ladies here xD
😂😂😂
“Look, Dennis, I’m so good at this!” Dennis: *blurry thumbs up* I lol’d
Where
Sophie 23:02
I do not undestand you.
I‘m so excited to try this out! I love her workouts and especially her stretch routines! They make me feel so good :)
hey I’m suchhh a small youtuber and aiming to get big, even tho I probs won’t, would u mind subbing? xx
2 years later and it’s still my favourite stretching video on RUclips!
Me while doing optional workouts :
fiTnEsS iS mY PaSsIOn
I started "working out" for the first time 2 days ago, I feel yah.
@@sayrewilkin-dalby619 Woww congrats :D
I do not undestand you.
Why am I still struggling when this is supposed to be my rest day
It feels like workout to me 😅
Some of the stretches were so intense I couldn't do them, so I understand the feeling. I just tried to breathe and relax into every position I could do. If you can't do that then switch up to an easier position, otherwise you risk not doing anything for your body or even increasing muscle stiffness
Rests are not for me
@@alexxandratrfor me as well
Same here
this released so much tension i started crying lol
i feel u
@@nhelrebolanan
ruclips.net/video/ngvwtT9xKP8/видео.html
🌼🍃🌼🍃🌼🍃
ruclips.net/video/ngvwtT9xKP8/видео.html
🍃🌼🍃🌼🍃🌼🍃
🤣😂
“Pull you’re abs in...”
*ahahaha I don’t have abs*
Haha yes you do, everyone has abs, they just don’t show.
@Minnie lmaooo
I almost have abs
Everyone has abs!! It just takes work and progress to make them show ip
Her struggling with the word ‘diagonally’ is cute haha
Diagon Alley.
Where does she say it
18:50
Haha
Simp
Merry Christmas to those who are doing this workout right now, so much love!
Thanks! Merry Christmas to you too! 💕
hey merry christmas to you too!
Dennis, I love how you play the guitar in the background 🎸 Great job!
I really like this routine! There is enough time to deepen the stretches and there are so many hip openers in different planes, my favourites!
you know it's a Pamela Reif video when you still burn 85 calories literally just doing stretches
I ended up looking like I just took a bath by the end of this video..
waittttt 85 calories?!!
katuska xD that’s what my watch said! 🤭
mine is 100 calories. i can't believe it 🤣
Mine said 110 lmaoooo
This is literally my favourite stretch video on the internet - come back every time!!
I've been doing this daily for 4 days now and I'm already seeing improvements! I'm stiff as a brick by default but this is helping me a lot. I'm seeing small changes in my posture, flexibility and improvements in my back pain. Thanks for putting this out here for everyone to enjoy
this wonderful stretching workout can be improved and it will become much more effective
improved how?
30 minutes never felt so short with you😂 was amazing😍
i love this stretching exercise! i do this every morning and i feel so relaxed and ready for my day. thanks pamela!
She works you out
She makes you dance
She even has your back😂
Dude, love your joke! Lol!
I do not undestand you.
@@alisaeng Same lmao
OH WAIT I DOOPO
This was an intense full body stretch, just what I needed. Great practice, thank you!
Deine Workouts sind immer mega gut und machen Spaß! Mach weiter so
tgxd cfkklöfddh hey girl !
hey I’m suchhh a small youtuber and aiming to get big, even tho I probs won’t, would u mind subbing? xx
Wieso gibt es bei Pam so viele deutsche ? xD
@@angelinaprescher9268 weil sie deutsch ist lol
@@angelinaprescher9268 Hört man doch allein schon am Akzent😂
i’m doing the 15 min version everyday and this version every rest day..
i wasn’t flexible at all and it was the first time i do stretching my entire life...
i’m being really flexible and i do every single workout without any trouble...
thank u pam ♥️♥️♥️♥️♥️
Just did this for the first time and daaaaaaaaaaaamn, girl! I am so sore from your workouts that I can barely relax into this! And I've been doing yoga for about a year now, lol!
Thank you so much for all of your workouts, I've never been this strong, disciplined or happy with myself in my entire life! I appreciate all you do so much and working out with you won't eveeeeeeeeeeeer get boring!!! ... or easier hahahahahaha x
adamant weight lifter. Been dealing with serious lower back pain for a few months. Going to try this video 4-5 times a week and see how it goes!
Stretching is like Yoga i really enjoy it ..i do ur workouts before bed and this after them is like best thing to do to have a good night sleep! ☁️💖 u re a great influenceer keep doing ur work ur the best at it.Xoxo from Albania 🇦🇱🌹
🇦🇱🇦🇱❤
Literally didn’t realize I overworked my left thigh until I did some of these stretches which hurt so much for my thigh but relieved so much stress after. Thank you Pam! 😊
I love how you include yoga into your stretching routine! Nice flow into each exercise as well!!🤍
Tried this for the first time yesterday, I was so tense that even cried during and after this stretching routine. I've been following the weekly workouts since week 3 and doing Pamela's yoga routine on my rest days and never even got close to the physical and emotional stress release I got with this. Thank you.
I hope you are good now, take your time :)
I feel so happy after doing this. I usually do very short stretching every morning and night to maintain flexibility and mobility, but doing this was so different. I felt so relaxed and it just put a smile on my face. Remember that Taking care of yourself is also productive. Taking a rest is productive. Have a good day everyone
I feel in heaven after this stretch
God! life's so good when you know you can stretch out and release all the stress you just went through
I love my life☺️
this is perfecttt to do anytime of the day!! *SAVED!*
I had to put my dog down yesterday. This was so relaxing and just what I needed. I normally do 2-4 of your videos most days but today I needed something lighter and more relaxing. Thank you.
This video is like a cure for my poor body. I'd like to thank you doctor, Pam❤
This stretch routine is seriously addictive. It stretches literally every single part of your body in just 30 minutes, super effective and relaxing. Thank you so much for sharing and making our bodies feel this good!!
It's so soothing to listen to her voice and stretch at the same time
Pleaasee, make a posture workout, something on that subject, for us girls who sit a lot during the day :)
Oh yeah she finally did! Yay!
ur name is mr ll and u mentioned ur a girl......
if u havent heard this from someone yet ill be the first "ur amazing :D"
@@kelsewer9672 it's just a name. It' just the internet. It doesn't matter what's in your pants.
@@dude988 ahhh well said I've always wanted to keep a gender neutral name too but my parents won't allow it sadly
@@kelsewer9672 technically you have, since I've never heard the name Aayushi before I have no idea if it's supposed to be a boys or a girls name. Look how easy it is to become gender neutral.
thank you so much! this was like exactly what i needed
the best and most comprehensive deep stretch
I’m as stiff as a tree so this hurt like hell 🔥 I even had to have my little sister pitch in and help me because my body does not bend as much as Pamela’s 😂😅 but I ended up doing it twice - the second time with my sister joining in 😂💕 I definitely needed this 😅💞
Beautiful girl. Great workout.
@FF •STAR good luck 😅😂😂
Thank you very much for this stretching session Pamela.
I’ve been doing this routine in the evenings, ENJOYING every second of it, the music, the positions are just perfect! I close my eyes and put phone away since I already know all the moves and just follow her words (and the timer of course) Pam, if you’re reading this, please film more stretch videos with instrumental music and your voice over, this has been a life saver 💖
I'd love to have more of these stretching routines :) I like your style of instructing and your choice of poses :) So please more of them :) perhaps some "witch certain topic" or focus on particular parts as you do it in your quick workout videos.
Thanks a lot for your work.
You read in my mind!!!!! I injured myself two days ago and this stretching routine rellly helped. Thank you so much!
Best 30min full body stretch ever
Imagine being this pretty, fit and cute. xD
I'm so happy to find this stretch video with soothing acoustic guitar music instead of lo-fi tunes...
I tried this one just now and I literally have only stiff muscles and zero flexibility :c a lot of the stretches I can’t do only because I can’t bend my back more forward, touch my feet or feel too much pain because my tendons are like… idk how to say, short and not elastic at all ? I know I need to stretch everyday and after some time I’ll get results, be more flexible and be able to do the exercices but gosh, I have a very long way to go. Thank you for providing such great videos and quality content ! Even your oldies are still great, I love every videos !
you know your trainer is from Germany when even the stretch feels like workout :D Thank you!
Pamela, thank you so much for making this routine for us. Much needed. For a moment, I loved myself more than yesterday as I was doing these exercises. And I cannot thank you enough for that. May the Universe continue to bless you.
After doing this I felt really good in my hips, thighs and lower back. Pamela's commentary is so useful, I'm not very bendy, so being told where I should be feeling the stretch lets me know I'm doing it right for my body.
I have been doing this routine for a few years and now I’m craving for an one hour version😂😂
saaaame
🙌🏼 YES
Wow, it feels so good to do it on Sunday Rest Day as well! Thank you for this relax-stretchy time!!
I thought I’m flexible but looks like I’m not
Same😂
What does the "bear hold" position stretch? And I wouldn't call the lunches with legs up "resting stretches". Love
Yes, "diagonally" is the word, but you can say "in a diagonal direction" or whatever similar. Thank you, I just knew about you today and my new flat let me try this stretching session. (after studying German I thought it useful, and just discovered you're actually German haha).
So awesome. I don't know if this is for men or not but I am a newly active runner and don't often stretch as much as I should for the 75+ miles I do in a month back and for to and from work. I found your ten minute stretches for breaks at work and then this one for after work, I'm no good at stretching and find it difficult to do because I get bored but this feels perfect for me. It's been amazing so far and want to thank you for the detailed and audible timer and your vocal guide that makes this so much easier to follow along. Thanks again.
I just did this and the exercises with the lunge positions hurt while I was doing it. Almost felt like I couldn't move my thighs. But afterwards, I feel so much stronger and stable while walking. Thanks, Pamela!💕💕
thank you! feel so good every time I do this!
lmao did anyone else hear her fart (I'm a straight girl so this isn't weird), just looking for some laughs
We need a new 20-30minute stretching, I loved this video a lot❤️❤️❤️
I looooooove this video. Been stretching with this for about 2.5 years now. Danke!!!
I need a stretch for this strech 😂😂
I am on my way to get fit again, because I was sick, but still took my time and did the whole video today and it felt sooo good. This is by far my favorite stretching video! Love your music choice - very calming 🥰
AHhh, I love this. After two weeks of pam's workouts without stretching, I was dying. This was perfect, thank you pam!
Thanks Pamela. I tried few free trials workouts and just cancel it all and came back to your YT. You are really the best and thanks for all amazing, great (free) videos and effort you are putting
Pamela: "Just make sure you are breathing".
Me: Ain't gotta tell me twice.
loved this stretching session. definitely feeling better and doing it more frequently, love the timer, I always do more on one side than the other.
Wait... she memorized all of this? What a queen 👸🏼
Loved this! I felt amazing after doing this!
lmao did anyone else hear her fart (I'm a straight girl so this isn't weird), just looking for some laughs
I’ve been wanting to start my days with some stretches bc I know I need it badly. I was even going to look up a video or two, but I guess there’s no need. Thanks Pamela. This is perfect. I especially need if for my neck/shoulders/back. 💜
Excellent stretch. Not too much talking and perfect music. Enjoyed it
Love this streching workout... Feel fresh... At rest day doing this... 🌱😌🌱
Excellent stretching video. Little talking and lots of quiet: too many others talk too much and do not have such an understanding of how the body relaxes. Always a joy to follow you Pamela. It’s an honour to work with you and you are credit to how the body needs looking after- superb strength and flexibility. Thank you Pamela xx
i can feel my whole body shaking after this. dear god im such inflexible woman haha
yep thats me too! I felt like a stiff brick :')
¿Hay algún hispanohablante aquí que ameee los vídeos de Pamela?
I love your hair in a bun, it really suits you!
Agree
I have been doing this routine almost everyday for several months now and it not only greatly improved my flexibility, but also has become the best 30 minutes of my day. I always feel so good after doing this routine. 30 minutes always seem like a lot to squeeze out in a busy day’s schedule, but it is definitely a worthy investment! Thank you Pamela!
shes literally a queen
I've been doing this stretch every Sunday for the past two years; the 30 minutes always pass so quickly and my body feels great. Recommended! ☺
Best stretching exercise I ever seen on youtube. Thanks ❤
lmao did anyone else hear her fart (I'm a straight girl so this isn't weird), just looking for some laughs
Best streching video I ever see 😍 doing this since 3 years
I NEEDED THIS omg I skipped doing stretched after my workouts for a little too long and the fatigue caught up to me so I'm gonna be including this from now on to my routine 🙏🙏💖
This is my favourite stretching routine that I have found on RUclips. Full body, and not too advanced, but definitely advanced enough. LOVE IT -- thank you Pamela! :)
I love this routine so much cuz this's the only thing that relax my body and mind after cycling. Thank you Pam! 😘🤍
Just finished this stretch & it was glorious!! I loved everything, the music, the instructions and the queues were so helpful, thank you so much, I get so caught up in the moment that I forgot I need to move into the next pose.
lmao did anyone else hear her fart (I'm a straight girl so this isn't weird), just looking for some laughs
I love that workout sooo much! Can you recommend some exercises to strengthen your back and improve your posture? Thank a lot!
This is so good. I cannot do all of them perfectly but I will getting better.