10 MIN FULL BODY STRETCH - a simple routine for tight muscles & flexibility I Pamela Reif

you don't need to be crazy flexible for this routine! This is "Medium Level" ♥︎ / Werbung
Are you feeling stiff and tense? Or have sore muscles from working out?
This video works perfectly as a cool down after ANY kind of workout, before bed or after waking up! ♥︎
On a positive note: I got soooo much better at stretching regularly since I have a couple of "short" videos on my channel! 15min or 30min was always a big commitment - but I can convince myself to add 10min as a Cooldown after a workout super easily :)
In this video, we stretch our entire body. Thighs, hip flexors, hamstrings, the sides of our body, spine, shoulders, back & chest. There is a little bit of everything.
PS: I also have more Stretching Routines on my channel!
- 10min Stretch for Legs
- 15min Daily Stretch (with talking)
- 30min Stretching (with talking)
- 5min Daily Daily Stretch
▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram pamela_rf
➞ Food Account pamgoesnuts
▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Mausio - You And Me (feat. Malou) 0:00 - 2:28
2. Maisie Peters - Maybe Don't (feat. JP Saxe) 2:29 - 5:22
3. Tayla Parx - Residue 5:23 - 7:40
4. Cheat Codes x Bryce Vine - Stay 7:41 - 11:12
Business Contact:
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.


  1. Pamela Reif

    Pamela Reif

    4 mesi fa

    .. with a view on Capri 🥰🇮🇹 bringing back memories while most of us are probably in lockdown 😟 I hope you have a wonderful day!! xx Pamela

    • Μαρια Πουρσανιδη

      Μαρια Πουρσανιδη

      3 giorni fa


    • Tracy Greenwood

      Tracy Greenwood

      Mese fa

      What a beautiful and serene area to be in!🌺 hope your having a great day too!

    • A G

      A G

      3 mesi fa

      come back soon girl i want to meet you ☹️💖

    • Haley Vanhille

      Haley Vanhille

      3 mesi fa


    • Maria Cavarretta

      Maria Cavarretta

      3 mesi fa

      I live in Italy, it is a beautiful country

  2. Simply Dost

    Simply Dost

    Giorno fa

    Any Indian here...

  3. Princi87mi


    Giorno fa

    Secondo semi lockdown...e workout! 💪🏻

  4. Seola Jun

    Seola Jun

    4 giorni fa

    I’m starting a ITput channel and I was wondering, can I use songs like yours on my video? Do you use a copyright free platform? Thank you! (:

  5. Jessica Lu

    Jessica Lu

    4 giorni fa

    Das tat sooo gut! Danke, Pamela :)

  6. Max Bade

    Max Bade

    5 giorni fa

    A collection of the worst songs I have ever heard, but it’s a really good morning routine!

  7. N . A

    N . A

    5 giorni fa

    You're freaking amazing.... How can you do all your workout for us?? Thank you my lovely Pam for all your love for us... You're the best... Please do more slim legs workout but without jumping squats and lunges...

  8. Manulel


    8 giorni fa


  9. World Traveller

    World Traveller

    9 giorni fa

    Too fast

  10. fionacatherinexx


    10 giorni fa

    5:23 Pam: looking like a beautiful goddess-butterfly, knees parallel to the ground Me: looking like a butterfly that forgot it’s wings were on safety lock. 😅🦋🔒

  11. Norman Kerem

    Norman Kerem

    12 giorni fa

    ı lıke the girl from Turkey

  12. Sen Raj

    Sen Raj

    12 giorni fa

    Which place is this with the mountain BG ?



    13 giorni fa

    I- I’m done already! I was liking it!

  14. karan sahai

    karan sahai

    13 giorni fa

    Felt so awesome after this

  15. kiri12


    14 giorni fa

    I LOVE her choice of music. It makes me calm down so much, the 10 min feel like 2.

    • Suzy Doggo

      Suzy Doggo

      13 giorni fa


  16. Punkin Wunkin

    Punkin Wunkin

    16 giorni fa

    Tq!!! I love this very mucho! 💕

  17. Luís Faceira

    Luís Faceira

    16 giorni fa

    Who else is doing this for school

  18. Klingelnder Truthahn

    Klingelnder Truthahn

    18 giorni fa

    omg, the background noise is so beautiful!!!

  19. Kseniia Pylaeva

    Kseniia Pylaeva

    19 giorni fa

    loooove the sound of the waves and birds in the end because I could stay a bit longer in child's pose and enjoy it ❤

  20. Maria Bousoula

    Maria Bousoula

    21 giorno fa

    Thank you!!!

  21. Maral Vafaie

    Maral Vafaie

    27 giorni fa

    This is a very short and perfect exercise for me after sitting hours behind my desk. Thanks Pamela :)

  22. A R

    A R

    29 giorni fa

    Great, but calming music would have been better xx

  23. kardaani vägi

    kardaani vägi

    Mese fa

    The halting may preferably brush because cheetah postauricularly bounce opposite a possible lilac. silent, painful greece

  24. Jessica P

    Jessica P

    Mese fa

    LOVE the view and the stretches. It might be nice to have a little more soothing music for stretching to cool down and relax. Thanks so much for your videos!

  25. Sydney Jones

    Sydney Jones

    Mese fa

    This would be more useful if you showed a preview of the exercise before you do each one.

  26. Wander Ping

    Wander Ping

    Mese fa

    I love your playlist so much! Thanks for the workouts and good songs 💕

  27. Miras Träning

    Miras Träning

    Mese fa

    Pamela, do you know that timer up there? Can you make a video on how to do because I want to make many videos with such a timer!

  28. Tracy Greenwood

    Tracy Greenwood

    Mese fa

    I absolutely love your workout videos!! I couldn't have found a better person to guide me! And today, I wasn't able to workout due to a really sore neck(not caused from a workout lol, slept on it wrong 😂😱). So, thank you for this stretch video! So glad I could still do some body movement!💜🌞🌻

  29. Naomi Amakpavboya

    Naomi Amakpavboya

    Mese fa

    lol.. I always anticipate the ending kiss... Great work Pamela...

  30. Denise Lehzen

    Denise Lehzen

    Mese fa

    My favorite stretching video 🤍

  31. Mali Veseljaci

    Mali Veseljaci

    Mese fa


  32. Marin Stuve

    Marin Stuve

    Mese fa

    Great stretch! I love you music!

  33. linda u

    linda u

    Mese fa

    Loved it! But for me it was a bit difficult to follow with no glasses on (I take them off during my workouts to give my eyes a "pause"). Plus, this one was even harder for me, as I could hardly distinguish you from the background :D. So I personally would have prefered some talking :)

  34. Martha Luise Rabe

    Martha Luise Rabe

    Mese fa

    hi bist ne super cole youtuberin mein mutti trainirt sehr gerne mit dir

  35. ophelia walsh

    ophelia walsh

    Mese fa

    My back and legs were dying because i was sitting on the chair whole day and i just cant study without stretch videos

  36. Letka


    Mese fa

    I hate stretching videos, but this... it is - i can not find words..

  37. nepthune


    Mese fa

    very relaxing, my fave stretch routine. ❤️

  38. Martini Tahir

    Martini Tahir

    Mese fa

    I follow and do your videos and pretend I was 30 years younger. Reminds me of my youth.

  39. Eminli Melis

    Eminli Melis

    Mese fa

    Super, molodci!!

  40. Eminli Melis

    Eminli Melis

    Mese fa

    Super, molodci!!

  41. Nina


    Mese fa

    came from two of your dance workouts :) Thank you so much for the awesome content, you're really helping me!!!

  42. Zh Mo

    Zh Mo

    Mese fa

    Wonderful Channel 💘

  43. adelalavicka


    Mese fa

    The best stretching routine! Thanks to Pam's plans I started to stretch after each workout and the second day my body feels just so much better🥰🥰

  44. Arunee Sumrit

    Arunee Sumrit

    Mese fa

    Always cooldown with this clip.

  45. Melanie Lückhoff

    Melanie Lückhoff

    Mese fa

    Das Video ist so wahnsinnig ästhetisch!

  46. Viny De’Goat

    Viny De’Goat

    2 mesi fa

    I just finished one of your booty and abs workout, inner thigh workout and this great full body stretch. I really enjoyed your workout videos ;) Thank you so much. It has been about four weeks now since then and I am feeling stronger than ever. You look amazing in this video especially. Let's keep on pushing ourselves, ladies.

  47. Smash Cup

    Smash Cup

    2 mesi fa

    P.E teacher: let’s make sure we exercise during Christmas break! Me: thinks I am working out by running up and down the stairs to get snacks while playing video games

  48. 42 11 53

    42 11 53

    2 mesi fa

    Pamela: Airplane My leg strength: bold of you to assume i exist

  49. Eleni Biebuyck

    Eleni Biebuyck

    2 mesi fa

    Stretching more is one of my new year resolutions, thanks for helping Pam! :) have a wonderful 2021 everyone!

  50. neil canta

    neil canta

    2 mesi fa


  51. Mahshid Jan

    Mahshid Jan

    2 mesi fa


  52. Xyy X

    Xyy X

    2 mesi fa

    It feels so much shorter than a 10 min hiit. Haha💞☺️

  53. Maria Kaminski-celestin

    Maria Kaminski-celestin

    2 mesi fa

    I love this stretching so much!

  54. Claire


    2 mesi fa

    I swear that was my first time really doing a stretch routine and omg... THAT FELT AMAZING!!! I’m totally gonna do more of these

  55. Maria Kaminski-celestin

    Maria Kaminski-celestin

    2 mesi fa

    Thanks for all the vidéo ! you are doing such a great job! 😘

  56. sarokha niaji

    sarokha niaji

    2 mesi fa

    The free buzzard inherently handle because gray invariably release mid a stimulating radar. whimsical, serious fruit

  57. Eugenia Galan

    Eugenia Galan

    2 mesi fa

    That view!!!!!



    2 mesi fa

    The tight permission qualitatively pinch because grill feraly excite despite a present blade. future futuristic, disagreeable bit

  59. Emmanuelle Mathonnat

    Emmanuelle Mathonnat

    2 mesi fa

    Thanks a lot Paméla, a Big plaisir to work with you 🙏🙏😁☮️

  60. Eliska Loveckova

    Eliska Loveckova

    2 mesi fa

    I love Pamela Reif

  61. Katlin Rain

    Katlin Rain

    2 mesi fa

    I’ve worked out maybe 8 times in the last 3 years(I know, horrible) the only “workout” I get is being on my feet running around at work 6+ hours 5 days a week. I did this earlier this morning for the first time and my body feels so refreshed. I know after one time you don’t see results, but the stretching helped so much.

  62. Mary Morales

    Mary Morales

    2 mesi fa

    Good stretch video, thanks!

  63. Mira Ban

    Mira Ban

    3 mesi fa

    Can i do this after her hiit workout to cool down ?

  64. Annisa Wulandari

    Annisa Wulandari

    3 mesi fa

    I like your moves. I like you so much ! ♡

  65. Ilija Trajkovski

    Ilija Trajkovski

    3 mesi fa

    No, but no one, no one I say, comented her cat-cow-rolls. Those are delicious, aren't they?

  66. fuscia


    3 mesi fa


  67. Jeannette


    3 mesi fa

    Thank you, Pamela, this was so relaxing!

  68. sol anna

    sol anna

    3 mesi fa

    Today I made a Pam video's marathon, some dancing, some abs and arms and now stretch :) thanks Pam!

  69. Jose Atencia

    Jose Atencia

    3 mesi fa

    Why don’t you talk about what most important is??? Diet!!! Whatever you do, and hours spent working out won’t help if you do not balance your diet. You are a “BS”

  70. Dark Rizer

    Dark Rizer

    3 mesi fa


  71. Marija Malinova

    Marija Malinova

    3 mesi fa

    Okay so, I want to try Pamela’s 45 min fat burn program but I am scared if my legs bulk up. Do the exercises in the 45min fat burn plan male your thighs bulky?

  72. Wanis Der-Boghossian

    Wanis Der-Boghossian

    3 mesi fa

    You are amazing & you look marvellous!!!

  73. Pem Bie

    Pem Bie

    3 mesi fa

    Need a upper body stretch 10 min

  74. Anushree Agrawal

    Anushree Agrawal

    3 mesi fa

    How many calories are burnt with this workout? How should i came to know that?

  75. aycxn


    3 mesi fa

    I wish the music was more relaxing, but good stretch!

  76. Latina en Israel

    Latina en Israel

    3 mesi fa

    here a peruvian from Israel!! good video

  77. Tia Vang

    Tia Vang

    3 mesi fa

    I love the background ❤️❤️ makes my stretches extra relaxing

  78. bhnz mhr

    bhnz mhr

    3 mesi fa

  79. ʙᴇꜰᴏʀᴇ ʏᴏᴜ ɢᴏ

    ʙᴇꜰᴏʀᴇ ʏᴏᴜ ɢᴏ

    3 mesi fa

    so refreshing song collection

  80. Emilia heyhey

    Emilia heyhey

    3 mesi fa

    Lieb es einfach 🥰✌🏻

  81. The shariq

    The shariq

    3 mesi fa

    Are your workouts for women only?

  82. Antonina


    3 mesi fa

    great video huntie

  83. Angela Triplett

    Angela Triplett

    3 mesi fa

    Excellent stretching especially after your 10 min Ab workout!!

  84. Brendan Noonan

    Brendan Noonan

    3 mesi fa

    I love the stretching and low impact videos. Keep them coming! Danke.

  85. Kela Ebreo

    Kela Ebreo

    3 mesi fa

    I love your channel!! Finally no talking in the background!!!

  86. watson_face


    3 mesi fa

    Good tunes! Thank you for the stretch, some of those positions worked on my balance too!

  87. Alice Bradley

    Alice Bradley

    3 mesi fa

    Need to do this soon

  88. Leonie Schulte

    Leonie Schulte

    3 mesi fa

    Can you upload this without the music, just the sound of capri and maybe Denis in the background, telling you what to do :)

  89. Helena H.

    Helena H.

    3 mesi fa

    The Ocean Sounds 😍

  90. -Zara -

    -Zara -

    3 mesi fa

    I need this

  91. Aiden Shot

    Aiden Shot

    3 mesi fa

    it was great! thanks

  92. Bu ghanem Alghanim

    Bu ghanem Alghanim

    3 mesi fa

    Nice yoga poses thank you so much 🥰🙏🏼🌷

  93. nina portalier

    nina portalier

    3 mesi fa

    I would love none commercial music. Specially for a relaxing stretching video. Apart from this your videos are perfect !

  94. Hannah Kershaw

    Hannah Kershaw

    3 mesi fa

    Idk if I am the only one that does this , but I watch Pamela videos then, like a day after I do them is that weird??? 😅💛💛💛 ( that view is breathtaking) 🌅 love you Pamela

  95. Irusya Burdyug

    Irusya Burdyug

    3 mesi fa

    Thank you😍

  96. Lenia Collier

    Lenia Collier

    3 mesi fa

    I'd love to do the video without the music but with the beautiful background sounds of the water and the seagulls that you could hear at the end, instea. I think that would make it even more relaxing and chilled. Love the video tho :)

  97. My comments And More

    My comments And More

    3 mesi fa

    8:53 my boobs asked where they should go

  98. QUEEN 1009

    QUEEN 1009

    3 mesi fa

    I want to download your video but please do not tell me any solution

  99. Anna Sofia

    Anna Sofia

    3 mesi fa

    Just finished the 45 minutes plan for today. That was a pretty slow booty routine in comparison to the usual ones but I still enjoyed it for a change☺️

    • Šëłf Łõvë

      Šëłf Łõvë

      3 mesi fa


  100. Nenem Khongsai

    Nenem Khongsai

    3 mesi fa

    Pam can you please do hips and standing abs workout

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