10 MIN BACK TO HEAVEN - Back + Spine Mobility, everything you need to fix posture & back pain

This is MAGIC for your back ♥︎ suitable for all levels, ages & times of the day. Even my parents joined this one! To start your day, warm up for a workout, on a rest day, before bed or for an instant pain-relief! / Werbung

Gosh… have you ever noticed HOW MANY people walk around with a sh*tty posture? And how amazingly confident people with a straight back & tall posture look like? If you haven’t: please pay attention the next time you leave the house :D

This is no surprise, we are…
▸ sitting at our desks / office for countless hours
▸ looking down on a phone
▸ looking down on magazines / a book
▸ lift heavy things the wrong way
▸ ageing doesn’t help with staying straight either… grannies often have a very very crooked back

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. So, let’s fix or prevent your back pain, tightness and humpback! Ready to catapult your back to heaven?

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This routine is perfect for you, if you like my:
10min Only Back - Bodyweight Workout
10min Bye Bye Round Back
10min Office Life Stretch
10min Mobility

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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 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.

▸ 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. ♥︎

1. Marten Lou, Shouse - Fight For You (Devotion)
2. Charli xcx, Billie Eilish - Guess featuring Billie Eilish
3. ROYA - Cruise
4. Benjamin Amaru - that life

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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.

[MetaBastet]

Dear Pamela, this workout is just soooo good! I have been having problems with my lower back pain and didn’t know how to get rid of and now this workout helped me a looot! Thank you for all your super-duper workouts!❤❤❤

[hadise]

Guys is that me or you can also feel that she had a soul and body improvment over these 4 or 5 years!

[iremaluste]

I loved sports with you. I had to take a break for about 2 months because I had surgery. Now I am very excited to come back again. I love you very much.

[nrgnc]

The color scheme in this 🤎 I love love love your videos with cloudy/windy weather. It goes so well with stretching ones. I’m in love with the ‘8 min everyday stretch’ (in which you struggle with your mat because of the wind) with the gloomy Ibiza view and it’s still my favorite video of yours 🩶

[korneliaw]

Perfect after a long journey in the car. My back feels revitalised.
Pamela is taking care of us to travel healthier - snacks on the road, tasty and easy porridges for breakfasts, relaxing workouts for pains 💖🫶🏻
Thank you!!! 🥰

[saby]

I just woke up with my entire back feeling crammed up. What a perfect time to do this!

[alexandriana]

omg the little jumps at the end were the perfect ending! LOVED IT! 💌

[filomena]

My favorite part is the last one exercise when you need to shake everything off like literally the mood is from 1 to up leveling until the 10😂❤

[jolienfoxx]

MY BACK AND SPINE LOVE YOU PAM ❤ I used this as a warm-up for my upper body workout and I can tell you that I’ve never had a better upper body session! I can’t imagine a life without your workouts! They truly make me feel like the happiest soul on earth! 🫶That’s all because of you! The shake at the end made me feel soooo good! 🙏Ps. Cruise is such a good song 🔥

[nessa_v]

Diese Übungen haben gerade meinen Rücken gerettet

[asta]

Oh, oh, oh, wow!!! When it went to about 75%, I noticed the weird sound from my shoulder disappeared! Thank you so much!

[MeatChristine]

Dieses Workout ist sooo anders und sooo gut ! Darauf habe ich lange gewartet. Als jemand der vor Jahren bereits in jungem Alter einen Bandscheibenvorfall hat und ständig Rückenprobleme durch den Bürojob hat, einfach nur klasse!

[nikooru]

Just did this today and OH MY LORD. This is it. My new holy grail.

[younesaafid]

Pam, you don't have to do 100% endorphins workouts, because we are already 1 million% happy just knowing you post a new Video🦋🦋💙💙💎💎Love you sooo much

[jeneray]

So awesome! I'm adding this 3x/week before the strengthening video of my choice.

[xenia]

Thank you for this feel good video. The older I get the more I find out how important a healthy, strong and yet flexible back and spine are to keep pain away.

[charly]

after sitting in the library yesterday for eight hours, this is exactly what I need this morning! thank you so much pam <333

[swatisuperstar]

I am so speechless ...it was just amazing...you shows us that u are so passionate about being a fitness trainer and doesn't care about promotion nd all....unique and creative excercises that always boost my mind ....now u are my true inspiration I want to be like u

[plane]

That’s a good one to ease back in since I haven’t been working out

[peterlustig]

Liebe Pamela, du warst bisher nie auf meinem Radar (obwohl ich selber ins gym gehe und auf yt bisweilen Fitness-content konsumiere)… aber ich habe eben dein Interview im Stern gelesen.
Wirklich toll wie selbstbewusst du deine Ansichten dargelegt und dich nicht aufs Glatteis hast führen lassen.
Du vermittelst gute Werte und machst trotz deines immensen Erfolges einen sehr bescheidenen Eindruck.
Lass dich nicht unterkriegen, du bist eine tolle Frau.
Beste Grüße!