30 MIN FULL BODY STRETCHING - perfect for rest days / No Equipment I Pamela Reif

This 30min Full Body Stretching Routine is perfect for Rest Days or anytime your muscles feel extra stiff or sore. This also helps to increase mobility and flexibility, which then again helps to perform exercises during our other workouts better. 
I also like to do this before bed, if I need to calm down my mind and feel like relaxing.

The routine is basically a longer version of the „15min Daily Stretch“ :) We will stretch our entire body: from neck, to hamstrings, thighs, butt, hip flexors, back, spine mobility, hip mobility and so on. I

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No Equipment needed. Just prepare a soft surface like a yoga mat or towel :) 

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

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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.

[frances.]

Pam: looking glorious from start to finish 

Me: Rolling around like a hippo on meds

[lucasbleyle]

Only pamela would put a 30 second timer on relaxing

[mariella]

21:36 I'm so happy to see someone in the fitness community who isn't super flexible. It's like everyone else used to be a dancer or a gymnast or something

[veglissa]

I LOVE when you talk in the videos. Makes me feel more motivated and a part of.

[frencyfitgalaxy-]

Why with you I always feel the burn even with stretching ? 😂❤️

[nhelrebolanan]

THIS IS SO RELAXING AND PAINFUL AT THE SAME TIME >:((

[didr]

2:08 me doing this in the night cuz i can‘t sleep, trying not to wake anyone up

*mom cames in*
her: what are you-

[denisef]

My boyfriend got up at 7am to go 50km mountainbiking, but I slept in and did this instead. Perfect Sunday morning routine. Danke Pamela!

[Hayana]

Wow this felt like 10 minutes instead of 30 minutes!

[shivanis_is_swaggy]

props to dennis for staying behind the camera for all her workouts

[carolinasangalli]

I turned all my lights off I left just a candle on and with this music everything was relaxing 😍😍 thank you Pam!

[laurat]

“Look, Dennis, I’m so good at this!” Dennis: *blurry thumbs up* I lol’d

[brazilianlilian]

I‘m so excited to try this out! I love her workouts and especially her stretch routines! They make me feel so good :)

[sonnssning]

6:00 “just enjoy the pain”... oh I definitely feel the pain in each of your workouts, girl.

P.s. I loved this stretch routine!!!

[miabotha]

Is it just me that struggles with the hip thrust where your knee is above the ground omg??? 😂 I literally can't!

[mulalula]

guys, please do some of these stretches safely or do not do them at all! here are some of my notes (edited):

1. always always always do these stretches with warming up first. it is always best to do some strength training but even leg lifts, swings, squats and hip exercises are enough to get you warmed up properly
2. the pigeon pose (16:55) can be very dangerous if you do not position yourself correctly or you strain your knee too much! you can genuinely hurt your knees if you put them in a 90 degree angle right away! DO NOT put it in a 90 degree angle if it hurts you, position it closer to your body, or even right next to your thigh, especially if you are new to stretching!
3. this one (18:40) i just wouldn’t do at all, same reasons for the pigeon pose. it can be way too dangerous for the knees to put them in a 90 degree angle and it could lead to a strain. please be careful.
4. when in the pancake position (21:45), squeeze your thighs always! especially when lowering your back - you do not want to harm your inner thigh tendons! if you go way too hardcore in pancake, your tendons could very much break so keep those quads activated and pressing down on the floor! if you’re training for splits it’s best to keep you back straight too :)
5. be mindful of your back, try to keep your spine aligned with your neck in stretches unless bending is needed
6. if anything hurts, especially your knees - STOP. stretches can be uncomfortable but if you feel actual shooting pain stop immediately! reposition yourself in a less-intense way or if your knees that are on the floor are hurting, fold your mat underneath them or put a cushion under them! better to have less of an invasive stretch than to hurt yourself! always!


P.S this is in NO way a dig at pamela. i love her workouts! i just realized as i was doing this routine that some of the poses were off and wanted to correct it because i do not want anyone that has 0 experience in stretching to hurt themselves, i’ve been there :/ and i also of course hope this will make your stretches even more successful! good luck!

[charadreemurr]

Just realized I have the same flexibility as a window. I probably will have to do this for a few months to reach the flexibility of a person. And then improve.

Edit: Just stumbled across this comment and wow, I had never gotten so many likes, thanks to everyone whot took the time to like this or comment <3, and I hope you all improve as much as possible!

[moriyashimoni]

2 years later and it’s still my favourite stretching video on YouTube!

[purpleicemix]

Me while doing optional workouts :
fiTnEsS iS mY PaSsIOn

this released so much tension i started crying lol