6 MIN EVERYDAY STRETCH - for stiff muscles, flexibility & after your workout I Pamela Reif

a quick routine for every day ♥︎ it works perfectly as a cool down after ANY kind of workout! But of course, you can also do this in an office break, simply to relax, before bed or in the morning / Werbung
We stretch our entire body! 6min = 12 exercises. Short but beneficial :)
- legs, hips & butt
- tummy
- back & chest
- spine
I learned to love stretching sooooo much! I remember, about 6 months ago I definitely didn't stretch enough. This also impacted by training, since my muscles were feeling stiff and sore for longer, I started getting pain in my knees, etc.
Now, I really look forward to a short stretch after a session. It's so relaxing, the music calms me down and you will quickly see improvements :)
Let's calm down & give our bodies some love in a different kind of way.
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▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min, Beginner Friendly combinations & a DANCE plan. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram / pamela_rf
use #PamelaReif if you want me to see your workout pics and videos!
➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
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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. Charlotte Cardin - Daddy 0:00 - 2:46
2. Faouzia & John Legend - Minefields 2:47 - 5:43
3. Birdy - Loneliness 5:44 - 7:43
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Business Contact:
[e-mail]
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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.

[@PamelaRf1]

ahhhh I love the music for this routine 🧡 I added some extra seconds in the outro so we can continue to "relax" in the end 🌈 hope you have a WONDERFUL day!! xx Pamelaaaaaa

[@claranamarie8197]

Danke Pamela, dieses Video macht es etwas leichter den Booty Day durch zu stehen. Vorfreude auf dieses Video ist auf jeden Fall da. 😍😅🥰

[@ftyytfytfcytfytfy1006]

Great👍

[@fionacatherinexx]

Hope you have a wonderful day too! ☺️Everything about you beams kindness and care, from your smile to your blowing kisses at the end! You are a true ray of sunshine captured in a person! Lots of love from the UK! 🇬🇧🥰

[@mkfitnessandyoga5030]

Thank you so much Pamela. Have a spectacular day!! 🎶😊🌈

[@mkfitnessandyoga5030]

Hey Pamela. Just want to say I love your stretches and workouts. ❤️ They are super and highly motivating. WHAT TIPS/ADVICE WOULD YOU GIVE FOR STARTING MY OWN FITNESS KZbin CHANNEL? @MK Fitness and Yoga

[@vicky1098]

We definitely need a period workout!✨

[@katharinakainz4525]

Me reading this on my period be like -👁👄👁

[@katharinakainz4525]

But Yess we need one☺️

[@joyboy8280]

that we can do in bed

[@baranovotna1014]

yessssssss

[@KithyKath]

Never thought about it.. but now i want this so badly 😱

[@peace9501]

Me doing the the "relax" for 31 seconds : fitness is my passion

[@storyteller4646]

🌚🌝

[@cocojey5511]

Hahahahhahahahahahahaha

[@Love-fe8bf]

HHAHAHAHAHahahahahahahha

[@learothhausen8229]

The only exercise I do longer than Pamela tells me to

[@ladygabi852]

😆🙌

[@LiveLikeLex]

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

[@tanjaleubertbaltic7884]

You to

[@spelakovic]

Thank you! You too!

[@LiveLikeLex]

@@spelakovic :))

[@ar1aaa26]

love u

[@camilasiller680]

really needed this :)

[@ChillYourMind]

really chilled my mind, thanks 👀

[@100yago7]

@Deepak Kumar tell me why you did it

[@LBH12]

Ha ha how ironic because your channel name is @ChillYourMind

[@girlinblue2798]

How do Pam's workout feel like eternity but her stratches always feel like a minute I-✋😭 What a queen tho🥺

[@serenabohra6628]

Well, for me stretches feel like an eternity because I've gotten do stiff as I haven't stretched in 3 days. 😉

[@melly.10]

I still can’t get over the fact that she matches her workout clothes to the timer (edit: the other way around 😭🖐)

[@nanicrash]

Or the other way around))

[@paulax.x]

she matches the timer with clothes hahh

[@priyankajaiswal7756]

Not in every video..more like her thumbnail design color and timer always match

[@_.samira._4485]

Dennis matches the Timer with her clothes, but yes I can‘t get over that too✋🏻🥺

[@Mai-tu2cb]

ikrrr it's so pleasing to see

[@chiara7587]

I was baffled when the last 30 seconds said "relax", didn't know what to do lol made me think that we're always on the go, thanks for sneaking them in

[@angienasr9856]

Why is the music always so good? Like sometimes I just do the workout to listen to the music

[@shireenmohtar4861]

Hey partner, since pam does everything so perfect😂♥️

[@angienasr9856]

@@shireenmohtar4861 yasss

[@kristinablagojevic3537]

I do it all the time😂💕

[@mdaloulou2204]

Dear Pam, could you please create a 20 Minute Full Body No Jumping Apartment friendly workout?

[@annauwuuwu]

Can we appreciate how her flexibility has been improving since the first stretch session? 😎

[@aaradhyamalhotra5713]

Ya sure😅

[@yaboikudzai2651]

I’ll Delete My KZbin Channel If You Watch My Video😭

[@ato.9693]

PERIODT BESTIE

[@Rachel-uy7pv]

yep

[@kate8161]

the last exercise is definitely my favourite one! you should put that in every workout video, pam!

[@MrEstrelia]

I've just discovered that if I skip the ads, then the youtuber doesn't earn money... So now I will watch every ad on Pamela's video so that she can earn the money she deserves for keeping me fit.

[@warlord5373]

no,,,lmao

[@MrEstrelia]

@JuliaMerchant Yes I used to do the same 😅

[@solar0wind]

She said she doesn't need the KZbin money I think. She has many other ways to earn income, but it's still really nice of you😊 But I think youtubers do earn a bit if you skip an ad, just not as much as if you finish watching an ad.

[@michellevyanca5280]

@@solar0wind it depends on what kind of content the KZbinr makes, that can increase their cpm. Family friendly content or financial content make BANK 😂😂. Look at Graham Stephan's "How much I make with 2 million subscribers" the numbers are insane

[@solar0wind]

@@michellevyanca5280 Yeah, well the content I watch is often more serious, so the youtubers don't earn that much with it... Which is stupid because people talking and educating about serious events should rather be rewarded. The best and most objective and neutral German journalist Mirko Drotschmann from the channel MrWissen2Go just survived because he got part of public media, so he gets public money. Almost all his videos got demonetized by KZbin. Even the videos of human rights activists, like Yeonmi Park, often get demonetized when they talk about how people suffer (in Park's case the people of North Korea). I think that almost only the animal rescue videos are a good source of KZbin money of all the ones I watch, despite talking about more serious topics.

[@stayhappylittlemermaid]

Pain can change you, but that doesn't mean it has to be a bad change. Take that pain and turn it into wisdom. 🔥

[@jennymx727]

That is incredibly poetic for a comment under a Workout/ Stretching video haha

[@insightvibesob6564]

Wow 😲

[@annauwuuwu]

Mom: *You can't fall in love for a ponytail.* The ponytail:

[@m.josena4485]

I mean I feel in love with someone wearing a mask today so anything is possible 😭💀

[@nyambsdeborah8954]

@@m.josena4485 LMBOOOO!!

[@kaskenkaski4715]

This is hardcore simping

[@hehe-qz9re]

@@kaskenkaski4715 So what?

[@pakun6175]

@@kaskenkaski4715 hahahaha simping over ponytail lol

[@kb3775]

i feel like pam added the 'relax' into the stretch cause maybe some of us forget about it and to remind us that relaxing is also one of the most important thing you can easily do. (just sinked in to me tho since i have been so hyped up into working out and realized 'shit, i forgot what it feels like to relax)

[@naaengmann2117]

Being using this as my after workout stretch for over a year now… I really like the stretches as well as the music

[@annyaww]

Today's combination was so hard that I forgot to get rid of the booty band before starting this workout (day 2, week 8 / 2021, sweaty plan)

[@annyaww]

@@realizedreams6183 yes, the booty pump with the heavy band :))

[@celiamorales7726]

I'm on my second week of doing this plan, how has it been for you?

[@hannameyer5376]

@@celiamorales7726 it feels great i am at week 4 and i feel much more fitter than usually u can do it it’s not that hard keep strong 💪

[@hannameyer5376]

*stay strong haha oops

[@claraishungry501]

what is the sweaty plan?

[@chandranibasu7627]

Everyone who is reading this comment have a great day with today's workout routine including this stretch routine...❤️ Edit: First time getting so many likes ^ ^'

[@celiamorales7726]

me being happy because today was just a stretch day so I didn't have to do much :)

[@xcloelia1359]

Ok I found my new favorite exercise “Relax” 🤣

[@janalocher5970]

hahahaha yes!!

[@farahain1099]

The music, the stretches are all perfect! This is one of my favourite stretching routine from Pam ❤

[@konstantinaplevraki9829]

Anyone else has noticed she has worn every single existing color? Black, white, gray, blue, turquoise, military green, neon yellow, orange, neon orange, red, pink, purple... 🌈🤯

[@fraub.aush.9878]

Rainbow in black, white and grey? Where do you come from? Just kidding ;)

[@konstantinaplevraki9829]

@@fraub.aush.9878 AHAHAHA I was so sure someone would notice that🤣🤣🤣

[@fraub.aush.9878]

@@konstantinaplevraki9829 Sure 😎 And this after 45 minutes of sweaty workout 🤓 😅

[@konstantinaplevraki9829]

@@fraub.aush.9878 Hahaha well you must be good👌😁Keep it up!!

[@fraub.aush.9878]

@@konstantinaplevraki9829 The older the better 👍

[@gaborpakozdi]

Pamela didn‘t lie, the music truly is amazing - as always. can‘t even tell my favorite song from your videos... Rise Up, I Need You To Hate Me, Floating Through Space, Courage To Change, Anywhere, ... so hard to choose!

[@kristinablagojevic3537]

These are my favorite too!

[@zitasvarcova138]

Rise up!😁

[@lilianamessi]

@Killer Queen kuusevski

[@plumxie4953]

I've been doing this from almost a year, and trust me I never got bored. I've gotten to a point where I have memorised every stretch and lyrics of the songs in the video!😚 I love this so much and it's relaxing every time!

[@gaara5324]

That's amazing!😂

[@mariaassenova5936]

Can we talk about how everything is so aesthetic? From the timer matching with her outfit to the beautiful, relaxing music. This couldn't be better! Thank you, Pam, for all your efforts 😍🥰🥰

[@coverworm]

Woahh, I just woke up and said “oh Pamela was going to upload a new video for today” and saw this 2 seconds later. I’m so excited to do this exercise💕

[@LiftandBloom]

All that's left are birds and animals coming to you. You're like a Disney Princess! ❤️

[@lepidussollertiaatheriusex7274]

wow 😵😵

[@thenotebook05]

I really think Pamela is a mind reader... she just knew that I’ve been so stressed this week and I needed this... Small youtuber here✌️

[@ArtyGeek]

Can we appreciate the extra seconds she added for us to just relax cuz they gave me a second to be mindful and just be in the moment

[@RosaLiiisa]

Mein tägliches nach-dem-Training Stretch! Ich glaube ich habe dieses Video alleine schon über 100 angeschaut 😂❤️

[@beartheburn3863]

Me too

[@A-Darts]

Ist bei mir auch so,ich liebe diese Stretching Routine und die Musik dazu☺️

[@mewsao]

quick and effective and straight to the point, no bs, no much talking, no full of herself. this is why pamela is ✨the best✨

[@oceane4911]

I love that you let music continue at the end, thank you for that🥰🥰🥰🥰 (and everything!)

[@schreinicht6175]

When you are here after other workouts from the workout plan. You are done for today be proud of you. 😊😇🎆💪🏼💪🏽💪🏾💪🏿💪🏻

[@amandalombardi5879]

Where do you find the workout plans??

[@schreinicht6175]

On Instagram in her highlights

[@charlottejohnson4929]

i’m so early i don’t know what to say

[@marya7914]

When you realise the background is wallpaper👁👄👁

[@Tiafain]

What???!!

[@barcakrivankova338]

No it is not😄

[@lisameinecke1194]

@@barcakrivankova338 it is she showed it on her Instagram

[@adrianachalupkova3890]

you just ruined my life thx

[@tigerherz7856]

I knew, but it took me soooo long to realise that 😳😂

[@ChloeWestern]

My sister recommended me Pamela's videos and I've just done six days of the beginner workout plan. Must admit I struggle with some of the exercises but I'm sure with time I'll get better! I've definetly found I'm feeling way better in myself and make better food choices on the whole. Thanks for the videos :D :D.

[@RabiTrouble]

i need a 20 min version of this. Its awesomely relaxing

[@aylin1999]

I just got the notification and I'm gonna do it right now! It's 8:15 a.m. here so it would be a nice morning stretch before my online classes start. Thank u Pamela ♡

[@Sky_2626]

One of not many workouts where I don‘t have to mentally prepare for🤣😅

[@BlynxTheMan00]

B.e.S.T f'u"l'l D.a.T.i.n.G -L-o-V-e-S-e-X-----۞------------ livegirls19. com 》》 𝙊𝙣𝙡𝙮 𝘼𝙙𝙪𝙡𝙩 《《 !❤️ 在整個人類歷史上，強者，富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市和鄉村中的弱者，無`'守和貧窮成員。然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其DNA融入不斷發展的人類社會。 說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木 來調味食物煮的時候 1618804129

[@EVAWORKOUT-sl5ed]

I really think Pamela is a mind reader... she just knew that I’ve been so stressed this week and I needed this...

[@camillalabruzzo8535]

I really appreciate how much effort she puts in every single video she makes for us. And every song she chooses is beautiful 💘

[@saby777]

One thing for sure is that this stretch is going to be my fave one after the 5 min daily stretch!

[@mariaassenova5936]

This "Good Mood Monday" felt somehow different. I was so motivated and happy. Don't get me wrong, I feel every time super happy, but maybe the workouts gave me new vibes this time 🥰🥰🥰

[@bvbblevibez6163]

Yay! A Faouzia song finally makes its way into Pam's workout! These stretches are really great by the way, I'll be sure to do this every day! 😄

[@itdoesntmatter8491]

Yeeeesss

[@bekahd919]

Thanks for a great, simple, and quick stretch routine. It is so calming!

[@emmabuckles6539]

I do this stretch every morning and love it! Thanks Pam for starting my days right! ✨

[@sarahiiniguez7423]

I needed this bc I’ve been sooo sore!! Thank you 🙏🏽

[@louise7120.]

Thank you so much for using the song “Minefields” - I absolutely love this song! Thanks also for the stretches 🙃

[@curuvari2247]

Idk if this has been pointed out already but I love how the cobra is immediately followed by a song that starts with "it might be a mistake that I'm calling you the snake"

[@veronika6839]

I love the fact Pam didnt include 30s hip flexor, but combined it. Now I dont hate it so much 😂

[@taizeenmadha8872]

Yes I love this combination version!

[@jupitired777]

week eleven is off to an amazing start

[@annacoverspiano9216]

still your best video ever! The music is just so calming and the exercises are wonderful!

[@edithp6827]

Has been my go-to stretch after workout for 3 years❤the music choices are perfect

[@lunaweber5979]

Ich liebe diese Übungen !! Ih mache das regelmäßig, weil es so gut tut :)

[@jxjx4052]

i just gotta say, thank you.. ive been starting to workout like last week since ive alwaays wanted to btu never had the motivation, energy etc. but thanks to you and other content creators im slowly starting to build up a healthy routine of mine using ur stretch videos... thank u and i wish u everything wonderful in the future, much love

[@marijamilos8758]

Omg, this is everything I needed!!! Now Im gonna do this after every workout :) Thanks Pam for blessing us with your videos, we are eternally grateful

[@kittycarlo414]

I've been using this workout on certain days on the tv but now i gotta comment i love this short stretch routine it always relaxes and is the first of its kind video i keep repeating so keep dping what your doing

[@misakidelalune7]

Haha! No way! Posted 4 seconds ago! I'm the first one to enjoy this wonderful stretch routine!

[@fionacatherinexx]

Her beginning smiles just melt away any misgivings I have, letting me enjoy my workouts and appreciate myself. Thank you so much Pam, you are a wonderful wonderful person! 🥰🥰

[@jamiethompson7845]

That back stretch was AMAZING, it had my back naturally cracking after my workout! ♥️ New follower here!

[@yuna-kk7to]

This is easy and relaxing. I keep coming here almost every week. 💜

[@saramohaghegh3118]

Congrats Pam for your 100th vid with 6.2M!!!!!!!

[@rachelhogg1794]

those 30 seconds at the end are BLISS

[@taizeenmadha8872]

I have finally found a stretch routine that I absolutely love! Now I actually do this stretch consistently every night and I am feeling so much better! Thanks Pam!!! 😙😙

[@hakdug5159]

hi! is it okay to do stretches (this video, to be precise) without warming up or exercising? I’ve seen some research that you shouldn’t stretch without any warm ups or exercises, is this true? I do online classes and was planning to do this stretch during my break without warm ups since I don’t have enough time for warm ups :)

[@annacoverspiano9216]

Ich muss wirklich sagen, das ist das beste "Workout" auf deinem Kanal! Ich mache es jeden Tag nach allen anderen Übungen und es bringt einen so runter! Ich liebe es einfach! Bin dem Spagat so nah wie noch nie...dass ich überhaupt mal daran denken darf, wäre mir früher nie in den Sinn gekommen ❤️

[@emmagolles7287]

I already love the 5 min stretch and do it daily. Finally some variety. Ps: I have never been so early!

[@makeuplily]

Thank God a stretch video!💛 after getting back into workouting out again I can definitely use a good tips of streching

[@user-gm6gx5kc7m]

Love this stretching after finish workout! And also the song just fit with the mood. Thanks pamela

[@michael-leewilson9227]

My fave was the last stretch!

[@kissvera6386]

This is really useful, I have less time than before so I needed a shorter strech routine! Thank you so much!!

[@CarolinaSantiagoHR]

this was so relaxing I feel like crying

[@anniealexandria3349]

1. Wie schön kann ein Mensch bitte sein? 2. Genau sowas habe ich heute gebraucht! Bin momentan leider krank und muss daher leider auf Sport verzichten, was bei mir sofort zu Rückenschmerzen führt. Da kommt dieses Video hier gerade genau richtig. Danke Pamela

[@pandesal6116]

The "relax" part in Pam's stretching videos really gets me. I'm surprised every time the relax part makes me realize that I just think too much. Makes me realize how much I just need to relax and not think about anything even for just a few seconds. Thank you, Pam!

[@reef52]

Thank you very much, Pam! You inspire me to do workouts and be stronger everyday! Love youu 🖤

[@09pinkgirl99]

I love this one sooooo much, i'm always calm and relaxed when i'm done! Have been doing it almost everyday since it came out

[@JessicaHearsey]

Thank you for the permission to relax at the end. I needed that.

[@janaabouzeid8842]

i looove this stretch video soo freakin much i do it almost everyday since it was uploaded

[@hermine6004]

Hiii, I do your workouts literally every second day and always end with this video for stretching. However, I just wanted to say THANK YOU Pam. You are the only person actually getting me really passionate and motivated about sports. I believe that is just, because you yourself show so much creativity and passion in every single video. You are a great inspiration! I love you.

[@franziihllh]

I can´t stop relaxing in the end, i LOVE these songs!! Thank you so much pam for the amazing stretching

[@lindseypottinger1908]

Omg. By for the help I've been struggling for days in need of muscle relaxers.but not since your workout!!

[@czarmyalcober199]

My favorite cool-down stretch every after workouts!!! 😍😍

[@ramelynsenioson8242]

I’m excited to do it after my class!💛

[@andreaivankovic7826]

Guten Morgen Deutschland, wer macht mit ❤️☕😊🌞

[@karla5117]

Moin, ich mach mit. Let's go!!!

[@calilaployploy2827]

wow the hamstring+Hip flexor is amazing

[@lissyyy6865]

I really like doing this after my hard workout session. Its so relaxing and I feel like my muscels arent hurt afterwards

[@jessicafrazer8872]

This is one of those videos that EVERYONE needs to be doing!! I absolutely loved it, Pam!

[@peonies-]

I love this one purely cause of the music 🥺

[@joyjardenil3339]

i really needed that "relax" part at the end. thank you, Pamela ❤️

[@aastharaj6895]

No matter how tired we feel while doing the entire routine ,the feeling after finishing all the workouts is just great . Pamela, you are a great workout partner ❤️

[@sd9059]

I remember when I struggled to do Pamela's easier workouts, and now I can train the harder ones without having to pause all the time and to fight too hard. Thank you soo much Pamela! 🥰

[@luisamoller328]

The relief I feel when I hear the „daddy“, knowing that the hard part is over 😅

[@josefinegosch2534]

I love this routine! I do it every morning and after my workouts:)

[@annyaww]

The playlist is gorgeous!

[@tamsinq8326]

love this stretch! feel so refreshed afterwards :) Thanks Pam xx

[@johannaburton1297]

Yes! Love the stretch and am so happy you used my favorite artist, Faouzia! 🥰🥰

[@nami-we8kc]

I come back to this video every while since it was published. I love the song selection and the movements, the whole thing gives me so much of comfort. Pams workouts are way more than just workouts, I connect so many feelings and life events with her clips. Thanks for that.

[@pippataylor7949]

Such a good routine after a workout.🧘‍♀️

[@aleezanaseem1198]

Omg I’m so early, love you Pam and thanks for all your amazing workouts, I truly appreciate you and anyone who does your workouts ❤️

[@vyvienn]

What a treat this was at the end of the workout

[@dariaborisova5555]

I swear this is better than the 8-minute sitting too much stretch! I love this!!!🧡🧡🧡

[@XY-xo2og]

The fact that EVERY SINGEL WORKOUT of Pam is absolutly perfect🥺🥺🥰☺