10 MIN BYE BYE ROUND BACK - workout & stretching, fix your posture, for a straight back

Having a hard time sitting straight? Walking around with a humpback, making yourself smaller than you are? Let’s get you a straight back! ♥︎ / Werbung
▸ The typical "desk position" can lead to tightness and your back looking round = sitting a lot can make this happen!
▸ 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 & more confident! ♥︎
▸ This routine opens the chest, mobilizes the spine, stretches the shoulders and the back.
Let's get a better posture!
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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 :) .. and a wall haha.
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➞ my Pam App ♥︎ Free workout 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. Matteo Myderwyk - Fidèle
2. RIOPY - Sweet Awakening
3. Danilo Stankovic - Pieces
4. Matteo Myderwyk - Tristes
5. RIOPY - Lullaby
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Business Contact: [e-mail]
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.

[@mamajune3864]

As a 65 year old who is overweight, this is really helping me, I’m on day 9 of the 2023 challenge and I wanna thank you Pam 😘

[@annaromanova1233]

Keep going ❤️ You are real inspiration for us, girls and young women. I would love to be as active as you when i am older

[@laurensadibol9544]

You’ve got this 🫶 !

[@AtelierFleur]

Yes

[@royaliyeva9618]

Keep going woman❤

[@olgaschell1668]

so how is it going 1 year later?

[@uncoolartist358]

Pam is a queen for giving us this much needed workout, not to mention that beautiful scenery that matches well with her...wow just wow!!

[@hidden._.artist8108]

@MdoubleHB what's a raw vegan?

[@HatsuneMiku-bw3st]

@MdoubleHB 💀

[@holahello5774]

Pam I love your videos and your work and it helps me a lot your workout. Kisses 😘💕 from Spain

[@zuzannabukowska6869]

True

[@masajerovsek5842]

@MdoubleHB ¹¹1F

[@indrawatisutanto]

This is a good excercise to reduce the effects of sitting for long periods!

[@FANTASYViDeOs2030]

Yes

[@xpekerin4056]

Reverse hypers

[@Mel92py]

@MdoubleHB xD hahahah please

[@Mel92py]

@MdoubleHB don't put me on the list. You are exactly what i don't want to. So disgusting. Women aren't objects, learn that

[@tired.8062]

@MdoubleHB Why r u finding a lover here?

[@martinahonzakova6203]

I did this “workout” twice and my boyfriend without knowing that I did this told me that my back is pretty straight (I always had problem with it) so I’m doing it daily now and I love it!

[@cDeliyaSavale]

U saw results after doing this twice?

[@anglejih]

​@@cDeliyaSavale yes, if u do it for 3 days u can get temporary results but if u keep doing it for maybe 2 weeks it'll be permanent

[@arthurfme]

​@@anglejihdid u still doing it?

[@anglejih]

@@arthurfme yes whenever I can

[@WhoAmI-tr5me]

@@anglejih are you seeing actual results ? I know that a round back comes from a lack of core and back strength, so I'm wondering if this is any help

[@meenalverma3946]

Can't believe she's the same girl who kills us with her intense workout with the same smile 🙂

[@PamelaRf1]

Hahaaaa I got many shades of (poker)faces 🥸

[@meenalverma3946]

@@PamelaRf1 OH MY GOOODDDDDNNEESS I ACTUALLY GOT A REPLY FROM MY FAVOURITE PERSON 🤭🤭🤭☺️

[@myshorts5290]

@@PamelaRf1 i love you❤

[@Elmiraavarsin]

Not being hunched over is one of the most important things in the anatomy of the body, which can be completely corrected with exercise, thank you

[@twistedxvengeance]

​@mdoublehb4434you need to be looking for a psychologist to treat your narcissism

[@paularomera474]

Hey Pam, you are probably not gonna read this but i'm going through a breakup and your videos are helping me to recover and start to feel safe being alone. Thank you so much ❤

[@neet_ukhadni_hai]

Yes workout helps us feel better but they feel extra better when it's Pam's workout ❤And don't worry I bet the person who broke up with you doesn't deserve you

[@karlabojic5476]

I like how this is a mixture of stretches and actual exercies, similar to Pilates workout and Slow abs. I love this type of videos, a bit slower and "easier" but still effective workouts - make a great balance with hardcore HIITs and the rest of Pam's usual stuff for gym beasts😁 Anyway, I love all of it and am grateful for Pam❤️

[@Dittoontheway]

The best part of the exercise is when i finish and feel so proud of myself when i see her clapping🥰 Thanks Pamela💋

[@gaborpakozdi]

oh, i only expected a stretching routine, so happy it has also workout elements in it so it‘s totally different from the previous upper body stretches!

[@imlovely6522]

Who else is lying down in bed watching, and thinking they would do this later? 😀

[@renathadance3980]

Thank you Pam. No wonder your subscribers number is skyrocketing. You deserve it as you provide a looot of people opportunity to be healthy without forcing anything.

[@jasmindelacruz2438]

I have bad posture and I’ve been looking for exercises to help correct it. This video is perfect! Thank you

[@chiiaaruan]

I am a person who sits too much during work hours. I did this exercise as a daily routine before I slept for a week, and It helped me so much. Thank you a lot, Pam. Anyways, it would be great if you have some workout routine for someone in their period.

[@tugbayoldas3548]

Your stretching videos have improved not only my posture but also my mental health immensely, Pam! Thank you for keep posting new routines and helping so many of us. Sending you love from Canada ❤️

[@angellam3276]

So calming for the mind ❤️❤️❤️ idk if you’ll see this but thank u so much for everything u do!!! My biggest inspiration 👑 I hope with me saying this or us constantly saying how perfect everything is doesn’t stress you out because being perfect 24/7 must be tiring, but we simply love you for being you!

[@vasilikip6750]

This is not just a workout/stretching video, this is a masterpiece! It felt sooo good

[@lankaithihase456]

Thank you Pam.❤❤❤

[@jcsomar9003]

Pam, I'm on the other side of the world, but I want you to know that you cured my back ache. God bless you. Thank you for this wonderful content.

[@JennaMa1984]

I’m only 39 and have degenerative neck disc. I’m working with a chiropractor and committed to more yoga and stretching. I always feel so good after this routine. Thank you for taking the time to plan, film and include such calming music. ❤

[@lilli5784]

Little reminder for your day: everybody can improve in life. So don't give up!!!!!!!

[@lpleonie4295]

Omg thank you! I really need this! I will start with it tomorrow. You know I spend a lot of time in the hospital because of cancer and my posture never went back to where it was and I don't know why. I hope by training and working on it, it will go back to normal. So thank you for this Workout!

[@shuetyingyaw3022]

I love how I ends my workout with this stretching. It truly heals me in and out with the calming backend music and the beautiful scenery. And makes everything worth it. Thanks Pam 💓

[@eleanorwilson7044]

Started college today and moved in, and it was honestly the most chaotic day of my life. Relaxing with a back stretch after this was perfect 💕

[@leilana8426]

OMG Pamela Reif I love you so much! Thankyou for this cool Video 😘

[@maygio77]

I just did this workout. I have NEVER been this straight! Amazing results! Thank you very much.

[@maygio77]

I’m 55 btw. I will for sure try your other workouts. Thank you, Pam!

[@mariaassenova5936]

Pam, your stretches are like fresh air - afterwards I always feel amazing!😇🥰 Thank you, this is definitely a much needed stretch since a lot of us sit throughout the day or don't pay attention to their posture.

[@samyasweta]

Omg this helps me tremendously. I have such a round back often and am slumping, causing my back to ache sooo much. But now, I’ve added this to my workout routine. Missus Rief, I believe you are the best workout KZbinr in the world. Not too easy, but not too hard either. Ty!!! ilysm

[@GameTwo]

Literally perfect for when you have to wait in queues while gaming :D Dankeschön, liebe Pam! :)

[@__-ul1lr]

the shoulder stretching feels so. incredibly. amazing. tysm for this great workout pamela

[@talesofthislife]

Thank you so much! I have a bad posture due to sitting on a desk all day and this stretching always makes me feel so much better. Pam you are always providing great workouts and stretches and I'm so grateful for that 😊

[@Sonikanaik1245]

This was so good workout!! Loved the music and the background !! Thank you Pamela for everything you do for us!!

[@authoysarforaz14]

Thank you Pamela so much for this stretch routine as my exams are knocking on doors I'll be sitting a a lot maybe this will work ❤️❤️

[@nantiavafopoulou7296]

Just did this after a hard cardio workout and I got so emotional at the end It was the music the sun the colors the calmness of Pam Happy Thursday everyone 🥰🇬🇷☀️

[@jacqueline1174]

Yess 😍 finally a new video for good posture! I looove doing couple of stretch and yoga video's after the daily workouts! And I love to do them with Pam ☺️ thank you and have a lovely day 🌸

[@sofiacusin8615]

My new favourite stretching video! Everything in this video was so perfect and relaxing, from the view to the music. I also reallyy appreciated that there were some strenght exercises. The perfect way to begin the day with calmness or clear my mind at the end of it. Thank you so much Pam for making these stretching and workout routines for free 🤍

[@sophiealeqyan9616]

Thank you Pam for those enjoyable 10 minutes

[@manuelafalcone3354]

aaaa i love this😫🖐🏻 i’ve spent the last three days reading while sitting on a not-so-comfortable chair, and now the back and neck pain is real ☠️ i’m so glad that you posted this video, so now i can give my body (and mind lol) a little break🙃 istg pam you are absolutely amazing😭💕

[@fauzianezam246]

Did this as a cool down workout it was great

[@SUPERHEALTHYFIT]

❤️❤️❤️❤️❤️ Great 10 MIN BYE BYE ROUND BACK video! Thanks for creating this! We do quick at home workout videos too. Keep up the great work!

[@beatricedonofrio7203]

Congratulations Pamela! This workout is absolutely perfect, well balanced and sound amazing for everyone. Good job !!!!

[@Just_Violett]

Thanks a lot! My mother always forced me to hold my back, but it was painful and uncomfortable. Now I can easily keep my posture!

[@flavie7000]

I really like the fact that Pamela is like a second mother to us as she teaches us to acquire a certain discipline with her workouts but she also ensures that we take care of ourselves and that we keep ourselves straight 🤣❤

[@nyahsur4263]

While I was doing this, my pain were relieved. I always sit improperly when working long hours. This helps me a lot. I will do it again. Thanks Pam!

[@victoriaadams2892]

As a person who sits all day at work it is very important to have good posture. This workout is wonderful to keep my back straight. I always enjoy the stretching exercises but this one will be part of my every day routine. Thank you Pam! Xx

[@harleelroyalqueenzel3451]

Definitely like like like like she’s helping so many of us it’s the least we can do. Thank u much gratitude

[@ThaoNHoang]

Ich liebe dieses Workout!!! Gerade im Büro verbringe ich viel Zeit mit einem krummen Rücken… aber dein Workout hilft mir total. Fühle mich seitdem viel besser. ❤️

[@megr4502]

as an office worker, who spends all day sitting in a chair, this feels amazing! definitely will be adding this into my routine!

[@sylviaharris159]

Love this! Much needed!! My back has been really hurting the past few days and this really helped! Thank you Pamela!! 💗💗💗

[@marikom.y2952]

Every element is so beautiful and peaceful... I like recent dynamic stretches! Thank you!!

[@user-ec8lh5uu4z]

Thank you such a nice way to start my day. The stretches are helping my low back pain and I love the variety of exercises to choose each day! Love the music and sunrise in the background !

[@aakhyyatiwari2741]

It's like she has started to read our minds too. Only yesterday, I was crying of back stiffness and here she comes with the perfect routine.

[@gaborpakozdi]

my friends have asked me about how i‘m able to sit that straight on a constant basis at the school desk 😂 i‘m sure it‘s because of you!

[@kardelenaslan5659]

PAAAMMM! I couldn't do that yesterday because I wanted to take a rest, and I did that today after 10 minutes Inner Thighs Floor edition, 15 minutes Pilates workout and 12 minutes Slow Abs. IT WAS AWESOME. It felt like we were dancing together. The music, the background and YOU were literally awesome. Besides, I did that at 6.30 a.m. to catch the sunrise with you in the video. Therefore, it felt like we were working out together. Love you, meine Queen ! Keep up the good work ! :) I literally love the slow versions of the crazy and badass workouts of yours. This new version of the channel is adding a different motivation to our fitness journey. THANK YOU !

[@claudiadeutschmann4702]

Was für ein wohltuendes workout! Sooo entspannend und diese wundervolle Musik hat mir in einer wirklich schlechten Stimmung geholfen, mich wieder zu beruhigen... Danke♥️

[@bee.s.c]

This scenery is insane!!!❤

[@sammyss147]

Not only was this an amazing stretch and mini workout, it was soo relaxing with the music! Loved this, truly. Thank you!

[@marcuslischent7760]

The most wonderful stretching video you've ever posted, Pam! Sound, light, moves - everything is just in harmony, so powerful, inspiring & motivating. Thank you for your great work, thank you for your being. 🥰

[@lovinbaekhyun7176]

done with the monday workout!! Thanks, Pam! Can I just say that i’ve been doing the weight loss program for a month now and i’m beginning to fit back into my clothes! Thank you 🥹🙏

[@dielara6517]

Sometimes I could not help but stare at the screen bc the backround looks like paradise. Danke Pam

[@peizhi8583]

I really loved the bgm so relaxing while doing this workout

[@henrietta5969]

Ah I loooove everything about this!! The beautiful scenery, the moves, the music!! 🥺 Thx Pam ❤️

[@lankaithihase456]

Thank you❤❤❤

[@roseeemetiche6895]

Watching this at 2am and this seems to be sooooooo great and relaxing 😍 can’t wait to do this!

[@mel-sd3pq]

reminder that u need to (re)strat this exercises!!

[@macomg.7169]

Best stretching video I've seen so far ❤ thank you Pam!

[@robertan.2491]

You sure made the most from your trips ❤ these backgrounds are EVERYTHING

[@tworiverwoman]

Pam, even though I've never met you, I feel really blessed that you're in my life.

[@robinsong9111]

i'm trying to slowly get back to sport after i broke my ankle. Your videos are so much helpfull so thanks you for this amazing content that keeps me sp motivated to move my body !

[@javinsuasti]

Thanks for sharing your knowledge, me and my back said thanks

[@EMILY-xc5ju]

i love riopy's "i love you"❤❤❤

[@mehrnaziz4381]

I remember asking her for a round back video and here it is now 😍 Pam you're the best

[@patrycjapp5554]

I feel so calm after training. Thank you, Pamela

[@7he_dear_deer545]

So thankful for your workouts, love you Pam!💗

[@francescorossi1237]

A very useful workout for improving back posture. Thank you so much Pamela 🙏❤🧡💛💚💙💜

[@Damonistique]

So beautiful. My back was in pain, and it relieved a bit after this routine.

[@tanisha_267]

This video is so soothing ...the music...the background...pam....everything❤️ ...aaand amazing stretch routine ✨

[@satarupamukherjee8075]

Beautiful Workout! My back was almost becoming a hump from sitting for long hours and working on my phone. This is the best cure for my back I think! Love you Pam xoxo!

[@cityviews1609]

Liebe Pam, ich liege aktuell mit Covid fast nur noch im Bett und hatte nach zwei Tagen ganz schlimme Rückenschmerzen. Anstatt eine Schmerztablette zu nehmen, habe ich dein Video gemacht. Meinem Rücken geht es schon viel besser ♡

[@marielin9318]

Was für ein ein wunderschönes Video! 1000 Punkte allein für die Ästhetik 😍😍

[@taniouskaunicorn8565]

i love it how you doing this with music.

[@darksouls2337]

I've been struggling with my neck hump and well after I did these exercises my neck popped. My neck felt really tense and well after this I feel less pain so thank you pamela.

[@Thytos]

This was the most relaxing workout I've ever done and yet I feel that it helped my body! So good! I'll definitely come back to this workout

[@kristiades2039]

Thank you Pamela, I don't want my back to look like a croissant, I am going to perform this flow often. I loved the scenery and music. So beautiful with the sea plane coming in to land at the end.

[@himeldakhairunnisa1353]

The view, songs, and stretch EVEN PAM is perfectly match, this is very relaxing. thank u Pam!❤

[@sumitabarua2964]

It has been 2 week since I'm doing this workout. This is crazy my back is alot straight now! ❤️ Thank youu so much pam🫶🏻🫶🏻

[@avaclaire357]

just travelled for over 24 hours from Venice to Canada so this was immaculate timing :) ❤️

[@yalda.m.turkce839]

I do love you and your workouts. You really know how to exercise and make us feel better. It's good to have you in our plans. ☺

[@edikto33]

It’s a very nice workout and the video is art! I really enjoyed the scenery ❤

[@naomicamacho5674]

Pamela I would love to see a hit workout with the songs you put for abs + armchair video! I loved all the songs you put in and it gave me extra motivation!

[@thehubatevergreen]

I love this one! It is much needed. I would love more workouts like this please. My abs are awesome but I am curling forward - definitely need more posture support to go with all your ab workouts.

[@PatrycjaKorycka]

This music is so beautiful and moving that I almost cried during those exercises 🙏🏻

[@anna_statt]

Crystal ball says this is Pam's next Puma collection for this year 😉🤓 love it.🤍

[@aiksasa]

Wow the music, the sunset, the Übungen. Perfect ❤❤

[@juliagabriela8916]

The music, scenery, color, I just couldn’t be more grateful 💙💗🧡

[@jesspressterp]

YAYYYY your posture stretch and neck back stretch are on REPEAT can't wait to add this in :))

[@friederikethurow5454]

It's my absolute #1 of your videos. soooo amazing, the background, the sunset, the plane and the exercises. Will definitely add it to most of my days, just because it is so beautiful

[@kaca358]

Thanks ♥️

[@Julie0605]

My back always hurts at the end of a workday. This one already gave my back a biiiiig relief 😮‍💨 I might do this one every day! ♥️

[@userunknown.]

omg thank you 😭 so obsessed with your workouts!!!

[@NM-jq6op]

Pamela this time you really read my mind I am finding this kind of workouts . Thank you so much