8 MIN SITTING TOO MUCH STRETCH - fix your posture, stand straight & reduce pain / Pamela Reif 

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Got a round back? With your head sticking forward like a turtle? Does your mom tell you to stand straighter? .. might be the case because your are sitting a lot! ♥︎/ Werbung

The typical "desk position" can lead to tightness and pain in the neck, back, shoulders, lower back and hips.
This routine focusses on correcting the sitting-position and basically bend our body into the opposite direction. This opens the chest, mobilizes the spine, stretches the shoulders and the back.

Let's get a better posture!
Standing straight instantly makes you look taller, fitter and more confident as well ♥︎


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.


▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram pamela_rf

▸ my Pam App ♥︎ Free workout plans, recipes \u0026 tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...

▸ use if you want me to see your workout pics and videos!


▸ You can always find ALL SONGS in my workout playlist. I update it weekly \u0026 it's available on Spotify, Apple Music, etc. ♥︎

1. Ed Sheeran - Afterglow 0:00 - 3:02
2. Katie Turner - One Day 3:03 - 5:44
3. Hayley Williams - Find Me Here 5:45 - 8:33

Business Contact: pamela_reif@icloud.com

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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Pamela Reif
Pamela Reif 5 hónapja
Dennis couldn’t stop laughing when we took the pic for the thumbnail 😂😂😂 he said I look like a monkey hahaha. But seriously: it’s hard to sit straight in front of a laptop 😅 are you? we got “standing desks” at home so we are not sitting all day xx
Mathias D. Kjær
Mathias D. Kjær 2 hónapja
ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤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g食物煮的時候
sableng 22
sableng 22 2 hónapja
💋Best adult contact site💘👇 Click Here 》》 livegirls19. com 《《 Leurs états de santé respectifs les empêchent de s'approcher trop près l'un de l'autre. 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~sae和鄉村中的弱者,無力防守和貧窮成員。 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𝔻𝕅𝔸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 1618758521
Neetu Sankhala
Neetu Sankhala 2 hónapja
Hey, can you just make height increase workout ?
Alifia Mauludy
Alifia Mauludy 3 hónapja
Me too. Couldn't stop laughing look the thumbnail😂. I'm apologize about it😁
Martiņs Akmens
Martiņs Akmens 3 hónapja
Let s go my like this video ok
music by HARUNA&ERI
Good stretching, good music and a beautiful woman!
Salaminah phuti
Nice qns and easy
Catherine 8 napja
came here for my lecture's break😆
DM TY 12 napja
First time finish a video full energi and happy😄
Majken Hillienhof
it's sad that even students have to do something like that these days
Kian 17 napja
that thumbnail is great btw
Anastasia Remarchuk
strecthing with u is the best part of my day
İkra Sarımeşe
those are the most relaxing exercises ever made for my back thank you
Sajad Fatah
Sajad Fatah 23 napja
Thank you
林小若 27 napja
Health & Fitness Expert
Anna Schuster
Anna Schuster 27 napja
wow pam this is so relaxing feeling newborn hahaha❤
Luna Patricia
Luna Patricia Hónapja
Relax was the greatest exercise i've ever done 🤣 i was realy surprised when there is a word "relax" The song is so good too 😌so relaxing all of my anxiety gone thanks mommy pam 🥰🤣❤ Lovee yooouuuu so muaaachhhh❤
Alina Müller
Alina Müller Hónapja
love it :)
Pann Toe
Pann Toe Hónapja
When you doing this after evening workout but it’s 10 am when you open your eyes
emi april
emi april Hónapja
anyone else noticed that the name of this video is "8 MIN SITTING TOO MUCH STRETCH"
Geraline Milan
Geraline Milan Hónapja
the last song is making me feel sleepy
xannah !
xannah ! Hónapja
this is exactly what i needed
Annie The orange
This is so nice and I think that will be working
Pem Bie
Pem Bie Hónapja
Love all your stretch videos... short and amazing!!! Love to see a full upper body stretch for after arm days
Anita Pinheiro
Anita Pinheiro Hónapja
I loved it! A hug from Brazil!
Alexis Hónapja
3:30 my arms wont reach that far
Tuana Akyol
Tuana Akyol Hónapja
Pam you are the best that's it!
just nazi
just nazi Hónapja
You after the last "exercise " stayed laying on the floor and reading the comments like me :
Emilia _6.3
Emilia _6.3 Hónapja
I looovve This soo much
Zainab fire worth
I literally searched up sitting to much workout
Of Fiction & Fantasy - Ashley's Reads
Here week 18 :)
Yi yo
Yi yo Hónapja
Dieses Stretching kann ich jedem gestressten Abiturienten sooo empfehlen!😊 Mir hilft es total bei all den Prüfungen gerade ruhig und entspannt zu bleiben🤗💕 Danke dir Pam✨
Cetin Özden
Cetin Özden Hónapja
Hello 🌹
Tiko Vashakmadze
cica loca
cica loca Hónapja
🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤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g食物煮的時候
Ivan Hónapja
Music is beautiful, I like your musical taste
Lara B
Lara B Hónapja
This one helped so much thank you Pamela if you read this :)
Too.Boujie _Kay
Too.Boujie _Kay Hónapja
What relaxing workout...👌 At the beginning my dad asked me what was I doing with the door. 🙄
Aburva Kirubesh
Aburva Kirubesh Hónapja
Just completed this stretch , and I'm sleepy already : )
Aburva Kirubesh
Aburva Kirubesh Hónapja
Please do a workout/Stretch for PMS And During period @pamelareif
Omar Torrentera
Omar Torrentera Hónapja
thank you!
Smoeseli S
Smoeseli S Hónapja
Danke für das tolle kurze Workouts Video sehr erfrischend für Erwärmung 👍🏻💪🏻😊🌿
Charline Hónapja
Es macht knack
Sujauddin Darbar
Wow! I'm feeling so relaxed already. How often should we do this if we sit for close to 6 hours a day? Twice a day?
Abby 2 hónapja
I’m gonna start doing this every day after school, hopefully for two weeks. Pls reply so I don’t forget 💕 It’s currently Saturday night so I’ll start it on Monday!! Day 1 Monday:
Charline Hónapja
dont forget
Мария Животова
Mathias D. Kjær
Mathias D. Kjær 2 hónapja
ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤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g食物煮的時候
Sara 2 hónapja
just one thing: this stretch is really good
Olivia 2 hónapja
Thank you, Pamela. These 8 minutes make a good job for my spine!
Alice Bastos
Alice Bastos 2 hónapja
This was amazing!! Thanks Pam, I really needed this!
Constantinescu Julia
This is so relaxing I love it!! Love all your workouts.( even the hard ones) 💕💪🏼
Farheen Khan
Farheen Khan 2 hónapja
I loved the thumbnail 😭❤️
Lavínia Vieira
Lavínia Vieira 2 hónapja
The last music makes me want to cry everytime I do this stretching 😅 love it anyway, i will always come back
Princess Marivic Pineda
hayley's song at the end is perfect, I almost want to stay relaxing forever but I have to cook my dinner.
Elif Kartal
Elif Kartal 2 hónapja
Love love love 💕💕💕
Sara 2 hónapja
Love it
Mara Müller
Mara Müller 2 hónapja
Honestly Pam your stretches dave me every time im down thanks!!
chaniee 2 hónapja
that part "relax" is what I am pro at hahahah
Patricia Mecia
Patricia Mecia 2 hónapja
Tk you Pamela
Aastha Raj
Aastha Raj 2 hónapja
This stretching session was so required today. My neck and back were so sore from sitting all day with my laptop
Yvonne van der Werf
Thank you Pamela!
Neetu Sankhala
Neetu Sankhala 2 hónapja
I started viewing this video a week ago Me ( first week )- okay.... Me(now)- *can't stop watching the videos* "Amazing:
Hottt Hmmm
Hottt Hmmm 2 hónapja
🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 私をファック : bestdate.top/chole !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤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g食物煮的時候
Sira Jasmin
Sira Jasmin 2 hónapja
Love the last song
Dane Go
Dane Go 2 hónapja
The best thing about this workout is at the end, when the workouts already finished and she stares at me and i stare at her and were both laying on our mats smiling❤️
The Royal Corgi
The Royal Corgi 2 hónapja
true opinion
true opinion 2 hónapja
Mitushi Singhal
Mitushi Singhal 2 hónapja
This has saved me from back stress from my designing work This is the first time I have stuck on to a workout channel ! Thank you so much ❤️❤️
Grace Paddington
Grace Paddington 2 hónapja
I am so proud of myself when I finish my daily plan. Thanks Pam for the great,effective , inspiring and interesting workout plan! Not only makes me feel better about my body shape but also I feel much healthier !
Franziska Dörr
Franziska Dörr 2 hónapja
wow it felt a bit strange to just ,relax'. But this time it was okay. ☺️
A AB 2 hónapja
Alina Melnikava
Alina Melnikava 2 hónapja
2 hónapja
Why did the pic look’s weird
vyvienn 3 hónapja
This video makes me enjoy Ed Sheeran. That's saying something :D Also, great stretching!
Shu Jie
Shu Jie 3 hónapja
hacked 71
hacked 71 3 hónapja
💋Best adult contact site💘👇 Click Here 》》 18cams.xyz 《《 Leurs états de santé respectifs les empêchent de s'approcher trop près l'un de l'autre. 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~sae和鄉村中的弱者,無力防守和貧窮成員。 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𝔻𝕅𝔸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
Y O O N G L E S S 3 hónapja
1:31 me doing this at mid night with the support of door as i did all nighter study ......my comes and see me My mom:.........
Summer girl😝💎🌞
berre durucu
berre durucu 3 hónapja
can u make stretches w more sad songs pls cuz i wanna cry while doing that
Anežka Tichá
Anežka Tichá 3 hónapja
I really love this workout! It' s only stretching, that I do, so it is really special for me xD
Mia Sophia
Mia Sophia 3 hónapja
Wow es ist zu jeder Zeit so entspannend und hilft total gut gegen Rückenschmerzen -möchte mehr davon🥰💗
bandana tamang
bandana tamang 3 hónapja
Thanks I seriously need this STRETCHING coz I sit a lot.
Elle Mendoza
Elle Mendoza 3 hónapja
There should also be stretches for lying in bed too much lol
cook with me
cook with me 3 hónapja
Cow pose
It was so relaxing!! The music, the movements... I feel amazing ^^ Thank you very much!
Blacky and Samtpfote
Normally I do this after the workouts, but today I really used it, after sitting for too long. THIS WAS SO AMAZING! :O Each exercise was soo relaxing :3 Thank you!
jupiter 3 hónapja
awww ed sheeran
Meg R
Meg R 3 hónapja
was getting so relaxed and into this until I heard Hayley Williams, the music for this stretch is so good 😩
Lou Saaristo
Lou Saaristo 3 hónapja
As a biromantic I found the last exercise "sit straight" very hard to do, any tips?
Hannah Castree
Hannah Castree 3 hónapja
I blame my bad posture on the high science chairs with no back
Kelda_crossing 3 hónapja
God, working from home has destroyed my mobility.
Shu Jie
Shu Jie 3 hónapja
iam azalea
iam azalea 3 hónapja
Am i the only one who always used this after workout? Really the best stretch i've ever tried in youtube. The music, the stretch ugh the relaxation, the best!! 💯✨💘
Andel Dabel
Andel Dabel 3 hónapja
Hi, can you please do more stretchs videos for back? Many girls have got scoliosis including me. And this type of videos is very helpful
Francesco Rossi
Francesco Rossi 3 hónapja
Great Session!!! Thank you so much.
Josuè Esaù Iovane
Fantastica !😍
SAN 3 hónapja
Day1: 14/3/2021
Majo Ventura
Majo Ventura 3 hónapja
You have no idea of how much this lower the pain in my back because of online school, it really works
Denisa Nováková
Denisa Nováková 3 hónapja
Pěkná sračka my máme dveře skoro z papíru a mamka mi řekla, že to dělat nemám, že je zlomím!!
Denisa Nováková
Denisa Nováková 3 hónapja
Jako pěkná sračka to je, dělám to jen kvůli tomu, abych se nenudila, ale stejně se nudím a taky nesnáším taneční videa, to je mega sračka, ale asi kvůli tomu, že neumím tančit, ale pšttt!!!
Shu Jie
Shu Jie 3 hónapja
I love stretch day :)
ysblncl 3 hónapja
i almost fell asleep when she said relax
Sarah El-Borai
Sarah El-Borai 3 hónapja
Great stretch!
Nex 3 hónapja
This helps me so much with my shoulder aches, thank you 🙏