8 MIN UPPER BODY + NECK STRETCH - for a good posture, back & neck pain I Pamela Reif 

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Sitting a lot? Got some neck pain? Looking like a turtle with a round back and your head sticking forward? Let’s stretch! ♥︎/ Werbung

… with the most amazing music and view!! This is a full on „Birdy“ video.. and I somehow wish I created a longer stretching routine. Just to enjoy the music haha.

What is this routine good for?
▸ ease neck pain. I included a lot of neck stretches in the beginning. Small movements - big impact!
▸ correct the typical "desk position“. Head sticking forward, shoulders rounded \u0026 probably some pain or stiffness at the end of the day.
▸ open the chest, mobilize the spine, stretch the shoulders and the back.
▸ 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. Birdy - Deepest Lonely 0:00 - 2:10
2. Birdy - Deep End 2:11 - 5:32
3. Birdy - Wings 5:33 - 8:37

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 28 napja
Have you noticed the special guest at 1:55? 😍 PS: my mom filmed this workout. It wasn't Dennis this time haha!!
mda loulou
mda loulou 15 napja
Dear Pam, could you please create a 20 Minute Full Body No Jumping Apartment friendly workout?
Dadada Bla
Dadada Bla 16 napja
haha no 🤣
MdoubleHB 19 napja
@Aysha Khan Apologize yourself for your insolent nonsense and then delete your account.
Aysha Khan
Aysha Khan 19 napja
@MdoubleHB this is last time I’m responding to you, and the reason I’m responding is to let you know that copy pasting the same comment to reply isn’t a gonna get u anywhere in winning the fact that pamela isnt looking for low ass men like you, and hitting on women on the internet and asking them to be your girlfriend, cuz thats’ just fucked up honestly, i hope both sides of your pillows are warm, Pamela is way out of ur league, and all bodies are beautiful.
Nada Raafat
Nada Raafat 20 napja
@sara rodriguez estrada ط ظننط
Daksh Parjapati
Daksh Parjapati 17 órája
Thanks ❤️
Tereza Z
Tereza Z 20 órája
My neck is so sore after studying for my finals, thank you for this stretch! ❤️
Shirley L
Shirley L 2 napja
This stretch put me into sleep too comfy
Lukas G
Lukas G 2 napja
I'm assuming this improves posture as well?
Nishandx 2 napja
If anyone wants a body like that be careful on what you eat and drink !
Sude Aydınlıoğlu
can you do more neck strecth
Helena Nikitopoulos
birdie makes me so relaxed while doing this. my favourite stretch of hers so far
Evelyn Chen
Evelyn Chen 4 napja
I have backache recently but after doing stretches with you , the ache disappeared. By the way, the music , the view and you are awesome.
fuscia 5 napja
This whole stretch with Birdy is so healing. Thank you for making it 🙏
Elena482 5
Elena482 5 6 napja
This is heaven
Jana Six
Jana Six 6 napja
loved it!
Gloria Giordano
Pamela, you are beautiful and very good. You are very thin, I love you, I follow your videos in the hope of losing weight and in fact in a week watching some of your videos I managed to lose weight a lot !! I love you, thank you. Keep it up.
Play HTA 121 GAMER-Kshitij Goel
what is your weight ?
Zahraa MAKDA
Zahraa MAKDA 7 napja
I love Maldives😍 Pamela looks so beautiful and calm whilst doing this💕
leni 600
leni 600 8 napja
I cried. Because i have no idea what she was doing and i just didnt make it right
Flavie Bearchat
No don't cry... What's important is to feel your muscles stretch
Maria Ch
Maria Ch 9 napja
it would be nice to do these nice stretching exercises with more optimistic music
Diana T.
Diana T. 10 napja
Love it
Giang Nguyen
Giang Nguyen 10 napja
Pamela has impeccable music taste and the best music out of all the fitness HUtownrs currently 💃
Sanni R.
Sanni R. 10 napja
I have a headache since yesterday, woke up and it didnt go away overnight, I think its because of my neck and shoulders so I'm gonna try doing this like everyday lol Has anyone had the same situation and did it help??
Linh Hà Phạm
Linh Hà Phạm 12 napja
omg...I love u and ur exercise❤️it makes me feel more relaxed than a back workout...your video is amazing❤️❤️❤️ motivational!!!
chloé Lopez
chloé Lopez 12 napja
This vidéo is so beautiful Pamela !!
R H 12 napja
Birdy music + stretching routine = match made in heaven
RAYNARA TX 13 napja
SIs, I did it!!!!! I did my wednesday workout today on Thursday bc yesterday I was kind sick but I did all the program today. I am so so so proud of myself! Pam I love you you are the best even you kill me in every vídeo
Md Shazeb Khan
Md Shazeb Khan 14 napja
Your videos is For men or women?? Or both?? 🤔🤔🤔🤔🤔
Julia Tippmann
Julia Tippmann 14 napja
I always do it before I start my home office 💕
Fatima Zahra Amousse
I'm in love with this girl 😍😍😍😍😍
Sofıya Lenora
Sofıya Lenora 14 napja
Notice the 2nd guest - 0:22 )))
Sally Nathania
Sally Nathania 14 napja
After watching this somehow I need stretching workout with heartbreak anniversary song.
14 napja
Wow i love the birdy - wings song
YanQ_i 14 napja
I stop workout for 2 months and I gain 10kg because of non healthy food😂😂 but I achieve 1 year workout with Pamela Reif💪🤍
14 napja
Birdy and Pamela forgot the song just relax and calm down :D do not worry :)))))))))
Kaan Rivis
Kaan Rivis 14 napja
07:00 doggystyle 🐕
Hadas Italki
Hadas Italki 14 napja
thank you Pamela! 💕
Даша 15 napja
The music is magic
Koni Eder
Koni Eder 15 napja
Could you produce a whole - body workout ? That´ll be very nice ! Have a nice day, Koni
Anushka 16 napja
Pam did such a good job choosing birdy's. It literally makes me wanna do this stretch everyday
Jasmin 16 napja
Super Afterworkoutstretch! :)
Dadada Bla
Dadada Bla 16 napja
haha ... no! 🤣
Dadada Bla
Dadada Bla 16 napja
my favorite stretching video 😘
Mia Günther
Mia Günther 16 napja
💕 love this!!
le Tuan
le Tuan 17 napja
love all people and all animal,Release the animals so they can live and thrive,Do a little more charity. Just study, just work, focus on economic development in all industries, disease prevention and treatment for everyone.Donate money, food for people in need, No abortion, Live in accordance with the law, do not drink alcohol, do not use stimulants, plant many trees, grow many food crops, grow many crops.Paying filial piety to parents, paying filial piety to ancestors, going to pagodas to worship Buddha, praying to God and Buddha for protection.Propagating Buddhism to share with everyone.Worshiping all Buddha, bodhisattvas, and holy gods,Worshiping Heaven, earth.
Lara Kuhn
Lara Kuhn 17 napja
Ich liebe dieses Video! 😍 Könnte dabei einfach einschlafen, weil die Übungen so entspannend sind. 🥰🙈 Und die Musik ist wunderschön. Besonders das letzte Lied liebe ich schon seit Jahren! 🙏🏼🌸
Nade Poemuk
Nade Poemuk 17 napja
How can you sit up to your toes???My toes start hurting after five secs!!!
S S 17 napja
Thank you
ssangari 17 napja
ich liebe birdy!!!!!
Katharina Schreiner
Dankeee es war tollll😍😍Am Anfang konnte ich aber nicht so sitzen wie du...musste die Füße ablegen 😊🤘
liana moshkovich
Pamela I llllooovvee ur vids continue like this I helped me so much
Raba Bunny
Raba Bunny 18 napja
Thank you so much! 1st day of doing this and my back pain seems to disappear. The song choice is really relaxing good for medititation while stretching❤
Hsu Thinzar Maung
This is what makes me keep going 30mins of hell. I have never loved any other vid as much before this.
bayrmaa batjargal
Damien Mc near
Damien Mc near 19 napja
Sharks machines sharks sharks sharks sharks sharks sharks Utah
Anniechantasti 19 napja
This is by war one of my favourites stretching videos. At the end I feel so relaxed....Thank you for such amazing video, Pam.
sepideh seraj
sepideh seraj 20 napja
Krümel Keks
Krümel Keks 20 napja
incredible pam and incredible music✨🥰
Fırat Tektaş
Fırat Tektaş 20 napja
Maşallah türk yokmu
orr g
orr g 20 napja
I just feel so relaxed, after an intense workout, perfect
sepideh seraj
sepideh seraj 21 napja
st0rmwatcher 21 napja
Anybody else here who is not able to sit on their toes like this for one Minute without dying? 😭😅
Isabella Kontrick
Plane at 1:55 🙃✈️
Ying Yan
Ying Yan 21 napja
Where is this place?
Nikita's Vlog
Nikita's Vlog 21 napja
Liked it ;)
aslı 21 napja
I agree from Turkey and there are many influential things I am happy to meet you♥️💕😍
meetthefabulous 21 napja
I need this! feels so good ❤️
Alexandra Burchert
I did the workout plan for today and I really have to admit that all those comments are so true, this stretch is so calming and relaxing! I felt like some of my daily stress just faded away. Thank you for motivating so many of us and giving us so much strength and power. You don´t know how much your workouts helped me
CoD_frezzy 21 napja
Do you like Schnitzel
TheSabrina1493 22 napja
I loved this well needed
Zee Bee
Zee Bee 22 napja
This needs voice prompts.
seiom jvony
seiom jvony 22 napja
Am i only who feel like Pamela is my best friend that i never had ❤️
Mahender Gautam
Mahender Gautam 22 napja
#Wow 🌹Mam Keep it up😊👏👏
Huyen Phuong
Huyen Phuong 22 napja
Idk why she didnt say anything but watching all of her videos still making me love her very muchhh. Good taste of music. Thank you so much Pam!
seiom jvony
seiom jvony 22 napja
so unreal haha
sepideh seraj
sepideh seraj 23 napja
We definitely need a period workout!😁
E Meise
E Meise 23 napja
nobody is perfect pamela: *existing*
G. Said
G. Said 23 napja
Pamela, kannst du auch stretching für die Arme/ Hände machen ?🥰
EE1042 Dhriti Sharma
Mam my body is skinny but my face is chubby 😔 Which exercise and diet should I follow being a vegetarian?
Bogi Kaszanyi
Bogi Kaszanyi 23 napja
OKAY I’LL DO THIS STRETCH EVERYDAY JUST TO LISTEN WINGS 😭 this song is everything it gives me feelings like nothing else can give, i am happy and sad at the same time while listening
cardio video on rita's song bang bang with a lot of Mountain climbers please please 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
christinadmd 23 napja
bilishu aliss
bilishu aliss 23 napja
Words can never describe how long I've waited for this to upload as I've finished Wed Week 21 2021 ❤❤❤❤❤❤❤❤❤
Shamali Jeewa
Shamali Jeewa 23 napja
I wont full body workout in dambbell
Evening Moon
Evening Moon 24 napja
bilishu aliss
bilishu aliss 23 napja
Can you do realistic workout for fat mens ?
Мария Картусова
Привет я из России, мне очень нравится твои тренировки!!!!♡
sepideh seraj
sepideh seraj 24 napja
evelina davliakou
stretching is my favorite workout hahah
corndog1868 24 napja
Was Dennis in the plane? Search here for (Live Without Your Love) and (Alone At Last) by RockCandy, featuring Buffalo Ny Music Hall of Fame singer song writer Joie Anes! Also search here for (Sucker For a Pretty Face) by RockCandy, it's a great under rated rare 80s album! also search for (Rockcandy Live In Toronto 1988) Phil Collen joins the band on stage for one song! Enjoy the music!!!!!
Lenia Collier
Lenia Collier 24 napja
I feel like this is literally the best stretching video ever with the vacay vibes, the music and the stretches of course :) I love the part with the plane, but everytime I watch it, it looks so unreal haha
Shaikha Alsabousi
love the songs pamela!!!! your choice of music is amazing
YOGA HUSTLE 24 napja
These are such great exercises! Thanks for this! Just what we needed.
VERO 24 napja
Everything is perfect there!
aola wili
aola wili 24 napja
This felt like a mini vacation, I'm so ready to take on the rest of the day now
Ayrengg Dy
Ayrengg Dy 24 napja
Steffi 24 napja
the last song 🥺🥺
aola wili
aola wili 24 napja
Спасибо спасибо хорошо растянулась
Ildikó Romanoczki
Absolutely in love with this! And the music is so calming 🥰
Z. Krejcikovaaa
Z. Krejcikovaaa 24 napja
Awesome❤we love you Pam💖💖💋
christin pedrosa
I really hope that Pam will have Birdy as her special guest and do stretching together 😆
Iskender Kizilirmak
Can you do realistic workout for fat mens ?
Houda Chanelle
Houda Chanelle 24 napja
Martina Kieninger
Einfach nur Danke für diese 8 Minuten ❤
ana Astamadze
ana Astamadze 25 napja
love u soo much
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