5 MIN DAILY STRETCH - a super quick routine for every day / No Equipment I Pamela Reif
ฝัง
- เผยแพร่เมื่อ 30 มิ.ย. 2024
- works perfectly as a cool down after ANY kind of workout, before bed or in the morning after waking up! ♥︎/ Werbung
To be honest: I don't stretch enough. At the moment I just have 1 or 2 (that's optimistic) relaxed stretching sessions per week.
With this cool down routine, I might change my habits though :D We all have 5min after a workout. And 5min (= 10 exercises) already go a long way.
We stretch the sides of our body, our legs, tummy and work on our spine and hip mobility. No new or fancy exercises - but finally a super quick video we can stick to :D
Let's calm down & give our bodies some love in a different kind of way.
PS: I also have longer Stretching Routines on my channel ♥︎ 15min Daily Stretch & 2x 30min Stretching
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▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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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. Rudimental - Come Over (feat. Anne-Marie & Tion Wayne) 0:00 - 3:14
2. Elderbrook - Why Do We Shake In The Cold? 3:15 - 6:13
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Business Contact:
pamela_reif@icloud.com
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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. - กีฬา
![[MIRRORED] LISA - ROCKSTAR 🎸 MV version #LISA #BLACKPINK #ROCKSTAR](http://i.ytimg.com/vi/-U58DuCCtZk/mqdefault.jpg)
Hellloooo beautiful people ♥︎ today it's about RELAXING :D
5min after a workout, 5min before bed or 5min in the morning - we can make that.
A quick stretch is always a good idea. ♥︎
LOVE U PAM❤️❤️ although I hate u while doing your workouts you’re still my queen😂
The best thing to do in bed 👍👍 👍 thanks Pam for giving us such a wonderful workouts ❤️❤️ no words to thank u ❤️❤️
thank you so much for this vid Pam! i never have motivation to stretch more than 15 minutes a week and this video surely will help me in changing that! i‘ll do it (hopefully) every day! thank you again!
- a boy who loves your workouts!
:D tysm
I usually dont like stretching but get muscle cramps a lot, so this is greattt
Thanks Pam was absolutely relaxing.Xx
Thank you for this. I used to be super athletic but over the last year or so I’ve slipped into a depression and lately I have found it difficult to even get out of bed and do things. This has led to me gaining weight and I when I try to force myself to work out I just get discouraged because I can’t perform the way I used to. I saw this video and was able to tell myself it was just five minutes and it’s just stretches. This video is the first thing that has felt manageable in a long time. Thank you so much.
Edit: WOW I just want to say I feel so much love and encouragement under this comment. To anyone experiencing something similar, I get it and it SUCKS!!! But I know it can get better, even though it doesn’t look or feel like it right now. 💛💛
Glad to hear that, keep on going! Hope you're safe and okay❤️
aww that’s great!
You can be proud, keep going 💜
Congratz for taking that first step and good luck with the rest ^^
You're doing great 👏👏👏👏👏you can do this!!!
If you made it from the training plan today to here, then I congratulate you! We did it for today🥳❤🥵! Yeah!
Yesss 🙌🏼
Yesss❤
I just love that you commented this, it just motivates me to go for it 💪🏼
I would like this comment but it is at exactly 300 likes and I’m not gonna be the one that ruins that
Yesss 🤗
honestly appreciate how there’s no unnecessary intro to her videos!! makes all the difference to other workout videos
Its just Incredible how many workouts she has filmed in Ibiza during her “vacation” !!! She is just awesome. Period. ❤️
Beautiful
Good evening, I post workout video on my TH-cam Channel if you are interested I invite you to take a look thank you ❤️
Of course she did. It’s her business. Do you have any idea how much she earns towards her videos!?
@@reginab875 but it was her birthday travel and she decided to still work
With her job ? She has "vacation" during the whole year...
I’m in the best shape I’ve ever been in from these videos. Canceled my gym! Waist went from 28 to 26 since June I’ve been doing your workouts thanks !
Wow !!! Did u eat healthy or normal diet ?
Amazing girl!!!
Great, Yt channels could put all the gyms out of business remember to do a good cool-down stretch as well maybe I can assist you with that on my channel
that's so amazing to hear - thank you!!! keep going
Beautiful
Pamela: *Blows a kiss at the end*
Me: "I like her shes nice :)"
"Sniff Kpop Crack" LeJINdary name!!!
which groups do u stan though???
@@tishiakatoch2015 Thanks! And oooou this finna be looong
Stary Kids
Twice
Monsta x
Ateez
Treasure
Itzy
Bts
Exo
Apink
Blackpink
Dreamcatcher
24K
2ne1
A.c.e
Aoa
Astro
Miss a
Secret Number
Red velvet
Nct ALL the unitssssss
Ikon
Everglow
Sf9
Loona
Txt
Gfriend
Chungha
Jessi
Mamamoo
Hyori
The boyz
4minute
Shinee
Taemin
G(Idle)
Snsd
Hyuna
Dawn
Ioi
Izone
Jonghyun
Kard
Lee hi
Jay park
Seventeen
Momoland
And SOOO much more i can keep going lmao
@@Deannashepard137 I'M dead reading this
@@Deannashepard137 multi😊
@@tishiakatoch2015 Lmaoooo
That “tummy stretch” should be renamed “back torture”
Yes
I enjoy that stretch it's not that bad
@@davidkj6364 me too! I thought I was the only one
look up 'camel pose' for a tutorial. you really should not just bend backwards and grab your feet its a very intense yoga pose and very crazy for your back. start by just placing your hands on your lower back and bend backwards. I was a bit wtf when I saw her doing this in the video, in yoga this is always prefaced with a bunch of warnings and showing modifications... you can hurt yourself, so be careful and enjoy :)
I used to not be able to do it a few months ago but after exercising and stretching nearly every day since then i can proudly do it after months of torturing myself. ✊😔
*Pam during the cow cat roll*: does it perfectly ,ends up looking amazing.
*Me*: 'clueless' ;)confused *starts shaking my butt up and down *
😂😂😂😂😂
Lol
😂💀😂
throw it back lmaooo
Dude soo on point
I can watch her exercising all the day without boring😂
Same here hahaha
Lol
Me 2 😳🤭
Same here
Same
It feels so awkward doing the cat and cow rolls. It's like I'm seducing someone for a mating ritual.
😂💀
That's what I was thinking😅
Same that's why I skipped it lmao
try to just do regular cat and cows instead of rolling it, i prefer it that way instead of the rolling because it made me feel weird
Same but my grandma came in at this moment😂
Noone:
Absolutely noone:
Me: How is she not falling into the water?
👁👄👁
for real tho
Frrrr
Me thinking the sameee
Is this also good for before workouts as well?
😭😭😭
10 minute workouts feel like 10 hours, 5 minute stretches feel like 10 seconds...what is this?
Nice
Good evening, I post workout video on my TH-cam Channel if you are interested I invite you to take a look thank you ❤️
True😂
I know, right!?
@@karimoundadji8134 yes, very nice and i do your workouts
It’s official: Pamela can read our search history.
Edit: 1k in 5 days. Wow, thank you 😊.
I’m creeped out by that woman, we wish for something in our heads and plop,she posts it
Exactly
She’s listening! That’s the best thing
True
ya
I have just finished the first workout of 2021, ending with this stretch. It felt amazing!
omg same hahaha
same!!!
How's it going?
me in 22 haha 🙂
Me in 23
I'm so proud of our community. Just the way how we support each other in the comments is incredible. Also Pam does a great job. 💞
same here💜
❤
Ladies! This is her easiest and most relaxing video😂
Ha ha 😂😂
*ladies and gentlemen 👍
yahhhh! she is really so flexible
@@user-rp7wt4hj3k λολ
@@kristen1684 γειά!!!
Finally a workout that doesn’t make us all die 😝😝😝
Nice
Good evening, I post workout video on my TH-cam Channel if you are interested I invite you to take a look thank you ❤️
It'll be 2024, and this is still my favorite 5 min. exercises on YT. Great work, keep it up! ❤
Pigeon stretch is the most comfortable stretching pose I ever did before. LOVE IT it’s so delightful, i could fall asleep like that 🥰✨
I never have the motivation to do your 15 minutes stretch😋 Now I can stretch everyday.. thanks a lot pam for reading our minds❤️ Love from India
Good evening, I post workout video on my TH-cam Channel if you are interested I invite you to take a look thank you ❤️
Exactly I don’t like stretching
A complete yoga flow after an entire workout is not possible somedays, these quick stretches will help those days. Thank you ❤️
Good evening, I post workout video on my TH-cam Channel if you are interested I invite you to take a look thank you ❤️
I’m a guy and I find this stretch routine so beneficial compared to the guys stretch routines out there. This is just super easy to follow along and really stretches you out. Thanks!
Plus the visuals are far nicer 😂
What was ur reaction to the cat and cow rolls?
@@sophia.hayes422 lmao i was thinking exactly that reading his comment
Congratulations to all who just made the day two of week 4 from the trainingsplan! You did amazing! This wasn’t easy and you did it!🤗🥳
Yeah!
so heres the workouts
-side to side stretch 30 sec
-arm circles 30 sec
-neck circles 30 sec
-cat & cow rolls 30 sec
-hip flexor (R) 30 sec
-hamstring stretch 30 sec
-pigeon stretch 30 sec
-hip flexor (L) 30 sec
-hamstring stretch 30 sec
-pigeon stretch 30 sec
-tummy stretch 30 sec
WELL DONE! :)
TYSM!!!!!
TYSM ima screenshot that
I love this
Such a good morning routinee
Beautiful
omg, I dont know why, but I love pigeon stretch!!!!!!!
Same haha
Me too, I just want to stay like that for the rest of the day
how do these people find such aesthetically pleasing and relaxing places to workout at? istg the most aesthetic place I can workout is my room.
When I got up I had lower back pain and I was like "I should really stretch more often" and then I open the computer and see this... Perfect!!! I love that it's short also because it's easier to get in as a habit
This is one of my favorite stretches ever! Pamela is doing God’s work. I added a little easy child pose in the end for a counter stretch until the music fades out because I tend to have lower back pain sometimes and it feels great.
This is definitely one of my favorite stretch workouts! Thank you Pamela for not talking during your workouts---I keep coming back to your videos because of how relaxing and quiet it is---just me, the music, and the timer! Thank you! 🙏
the transition of the music is so seamless
Lol at the end I was like “nooooooooo🥺that’s it? I want more”
Me too!!! 😘💕
Thank you for telling me how stiff my body actually is 😭👌
Yay, week 1 is DONE. 🥰🥰🥰 I am super sweaty but the feeling is amazing. Thank you, Pam, for your wonderful workouts
One more day of a refreshing start. Thanks.
POV: you’re scrolling through the comments during pigeon stretch
How-
Guilty 🫣
Never knew I was so ✨crunchy✨
1. side to side stretch
2. arm circles
3. neck circles
4. cat & cow rolls
5. hip flexor right
6. hamstring stretch
7. pigeon stretch
8. hip flexor left
9. hamstring stretch
10. pigeon stretch
11. tummy stretch
WELL DONE!!!
Ich mache das hier jeden Tag, aber ich muss immer lachen wenn diese Rollen kommen, ich krieg das einfach nicht hin. Danke für das tolle Video
Hey Leandra Jasmin! Meinst du Cat and Cow Rolls? Ich habs auch nicht wirklich verstanden, hab andere Videos angesehen und jetzt weiß ich wie‘s geht. Mach das auch jeden Tag seit 2 Monaten 😊
As a newbie dancer, not stretching has put a toll on me during quarantine. I am so happy that I can now stretch thanks to your instructions!
best trainer on youtube, you do it all for free too will continue to support this channel you are so inspirational
Pam & my therapist, the true heroes of my pandemic
I really like this one and so I'm gonna make it twice every day :)
Edit #1: it has been a week now and I'm in love with these 6 mins 😭❤
Edit #2: it has been a month now~ I LOVE THESE 6 MINS OF MY DAY! I definitely recommend you doing it every day
Edit #3: so it has been more than a month and I must say that this stretch video is GOLD. Thank you for making this video mrs. Pamela 😭❤
When she clapped at the end she made me feel proud 🤧 thank you
I’m only just getting in to health as Iv had really bad mental health problems the past couple of years and starting to do things for my self has made me feel so much better I encourage anyone who’s thinking about doing anything for themselves
Sending hugs to you! I've been going through hard times too and I'm starting to workout step by step, its hard but I hope to keep going🙏We can make it
I'm a freshman and I am a dancer (ballet, jazz, contemporary, etc) and recently I felt myself getting extremely discouraged with my dancing skills and my fitness in general. It has been really frustrating watching everyone else move ahead and get things easier than I do, and it started to show in my dancing. I am so thankful for this video and the other fitness and stretching videos Pamela has posted because I'm finally getting into shape like I've wanted to for so long! Thank you!!!
You'll get there as long as you don't give up! Sending you love💜
@@valeriiademianenko5155 Thank you for the support! 💜
Am i the only one who just loves this routine and lost the count of how many times i did it already
Love from Belgium💕🌹
I was waiting for thiss!! Thanks I'll do this first thing in the morning everyday ^^
For everyone reading this, good job! You are doing amazing. Remember that YOU are the only one that can make YOURSELF workout and be productive. You are doing so good keep going! I believe in you :)
Week 5 day 2 we did it fam! Go treat yourself, you deserve it
Me!!!!❤❤❤❤
yesss
Dammm those cat cow rolls were a hot dance move
Cat and cow roll:
Her: Does it perfectly
Me: Somehow twirks at my neighbor's dog¯\_(ツ)_/¯
😂😂
It's not your faut. She never explains anything
I really love this stretch routine, it’s short, it’s not too fast paced and it flows smoothly. I haven’t workout in a long time and I feel a bit more productive when I do this routine. Thank youuu!!!! :)
I did this right after my workout, and it felt sooo good!
It feels so good, and my body is soo grateful! Thanks for all your hard work!!
I just love to finish my day with this video. Such a stress relief for me ❤
Wow just 5-mins but this really got me going before my workout!
It would be so nice if you could create a warm-up/stretch for back and neck pain. It would so super appreciated and sure alot of people could benefit from this
i had back problems recently and I was told to lay off the exercise for a couple of weeks. I have recovered now, thankfully. I’m starting out with Pamela’s 30min plans!! it makes me sad because before my back issues arise, I was able to do her 45min sweaty + hard plan with minor difficulty, and now, on the first day of doing her 30min plan, I was very sweaty.
I hope I can get back to my original strength and more soon!!!! :(
Good luck 🧡
Wow, really. I can even do her 15 min ones without getting super tired.
Good luck 👍
Good luck!!
Thank you Pamela for making all these videos! After your yoga videos i just feel relaxed and appreciative! ❤
My anxiety suddenly increasing seeing her on a ledge and she might fall🙃
Wow I didn’t even see it before reading your coment
She can't fall she's Pamela Reif
nathalie dormer couldn’t say it better
If she fell she wouldn't upload this vid 😂so please relax and do the stretches giiiiiiirl
@@bibianna6379 Maybe some surprise swimming routine, who knows
who's here after week 7 day 2?? we're sweating SO MUCH! go yall yall are doing amazing!!
If your doing this to help you wake up in the morning, then good morning!! Be confident in yourself and what you know is right, and don't let ANYONE tell you that you are not enough. I'll be praying that you will have the most amazing day. Even if it gets rough, you can do thissss!
this stretch brigs peace to my heart n mind. It hits different when WHY DO WE SHAKE IN THE COLD is played. THANKS PAM we luv u.
These workouts and stretches are amazing, I do a workout of some sort depending one what day it is and a stretch strait after thx for keeping my physical and mental health in line Pamela. xx
Who's here from week 30 ? Feeling like a skinny legend already
margaeryyyy
Am I the only one that feels dizzy during the last exercise?🤪 still love the other stretches tho
Finally a stretching routine that is ACTUALLY beginner friendly, and feels like it is giving a REAL stretch, while not being to hard to do. Thank you for this!!
Me thinking if I would have been there
Also me : thinking myself falling in that water
Ha ha. 😂
Good evening, I post workout video on my TH-cam Channel if you are interested I invite you to take a look thank you ❤️
könnt ihr kein deutsch?
So i am the type to read the description i feel like you wrote it by yourself and by that i mean you typed it out and wrote everything from within your heart. Thank you. 😇❤
Do we all agree that this is the best way to end weekly plan days?
This is great to do before school!
Ikr!! I do it everyday before school
Pam I love you and your workouts! You've inspired me to create my own youtube channel thank you 💖 And keep going you are doing huge things
good luck, gurlll
@@madalinagaitan4988 omg thank you very much!!! I really apreciate it, it helps me a lot 💖 thank you so much!
@@highitsfiona9878 you're welcome xx 💌
Nice
This is the first stretching that I actually have the patience for :)
a big thank you for keeping us fit and a great company all this time. you are the only channel/instructor/coach I have sticked to. KEEP ON
thank you. it felt really good to do this before going to bed
I was sore these three or four days and I don't know a lot of stretches. I wanted something easy, quick, and helpful. I tried this and all my soreness went away, or drastically lessened. I love this!
You have took a really good background .....
Wishing I was there..... 😄
Ibiza mate
So guys, just a little warning. I have been doig yoga for like 9 years , and at the tummy stretch one, Its kind of dangerous when you're an introvert , you should open to the worl carefully :) Awesome stretching! Well done!
your excersises really give me a lot of hope, until recently I have been trying meditate everyday until I build enough motivation to try this, I spent 6 months doing that and now your workouts have helped me begin my next journey. I am so thankful for you and what you've done. thanks to you I'm beating my fear and depression,for the first time in my life I've managed to exercise every day. and I cannot thank you enough. Best blessings. 😊
I do this every morning. Also its good to start my day looking at this beautiful human being. Great routine to start in a great day
I just realised, that she is doing this whole routine on a wall. Didn’t recognized it before😳 Even though it is “just” stretching I would be so afraid to fall off😅
thank you for this! im trying to be a better person in 2022 and that all starts with self care. ive really neglected my mental & physical health these past few years, unable to brush my teeth (i havent in years due to sensory overload all the flavors taste), taken baths for weeks, taken walks in months, etc.
The best feeling is when you are here after completing you today's workout plan :")❤ You got this!
I use this everytime its easy,music is awsome and relaxing, the scenery is beautiful and pamela has a wonderful personality 😻
tuesday is a wrap !!
I really love the last one ❤️ It gives me a final strech for my body and great feeling for my mentality.
This is the best morning stretch for my lazy body ❤❤
My favorite daily stretch
Absolutly love this workout and doing it almost every day before go to bed
Like your style, no talk just straight to the practice. Liked the soft background music as well. I can find myself focusing more on the exercise. Thank you gorgeous!😚
Hey guys. I started Pam's workout plan 3 days ago. And I LOVE it! And the music is very good too.
During Christmas I gained 2-3 kg-s, so that's why I'm here. But I wanted to lose weight before Christmas. I hope I will train with you through 2021.❤️❤️❤️
Sameee, I gained so much from Christmas. Blame it all on the food 🤧 I started doing her workout plan when it started so today's day 5 for me.
On day 2 of the first week of february after a hard booty and thigh day. Thank god it's over.
Thank you so much, Pam ❤️🔥 I do this stretching every time I have a little break between study sessions ❤️ It helps me to relief back pain
❤❤ it’s been 3 years this stretching video is my fav ever ❤️❤️🙏🏼 thank you
this is so so so good! I do this before i walk to school because my hamstrings usually cramp up or tense when i walk to school and this makes me feel great all-round. :)
Wow, I've just finished your good morning workout, now I know what I'm going to do at the next mornings lol
This is the most relaxing stretch there is!
The music, the exercises, everything makes me so calm, thank you!! ❤️
Who is bored during some stretches and is looking for comments he has not already read, because he did this routine thousand times? 🙋♀️I LOVE YOUR WORKOUTS!!! 😍 😍 🤩
I like pigeon stretch the most!