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    00:00:00
    hello everyone thanks for joining me for
    00:00:02
    today's 30 minute stretching routine
    00:00:05
    this is basically a longer version of
    00:00:07
    The 15minute Daily stretch that I
    00:00:10
    uploaded before I recommend doing this
    00:00:12
    longer version on a rest day or whenever
    00:00:15
    you feel super stiff and have very sore
    00:00:18
    muscles and just feel like your body
    00:00:21
    deserves some extra love let's get right
    00:00:25
    into
    00:00:27
    it we're just going to sit here at first
    00:00:30
    and do some head
    00:00:33
    rolls warming up the
    00:00:41
    neck to one side and then you can also
    00:00:44
    switch to the other
    00:00:48
    [Music]
    00:00:50
    side don't forget to breathe very slowly
    00:00:53
    and
    00:00:54
    relaxed throughout the entire routine
    00:01:01
    [Music]
    00:01:02
    and we're slowly going to stretch to one
    00:01:05
    side put your elbow down on the
    00:01:08
    floor feel the stretch in the side of
    00:01:10
    your
    00:01:11
    [Music]
    00:01:14
    body and then stretch to the other
    00:01:18
    side when I was doing the routine
    00:01:20
    yesterday night when I was testing it I
    00:01:23
    felt like a newborn baby afterwards
    00:01:30
    [Music]
    00:01:33
    now we're slowly going to warm up our
    00:01:36
    muscles our arms or arm
    00:01:41
    muscles I also like to interlock my
    00:01:44
    fingers behind my back and then give my
    00:01:47
    chest some
    00:01:53
    space pull your shoulders back and then
    00:01:56
    push your chest out
    00:01:59
    [Music]
    00:02:02
    very good let's come into a tabletop
    00:02:06
    position and we continue with some cat
    00:02:11
    and cow
    00:02:12
    [Music]
    00:02:14
    rolls this is also amazing
    00:02:17
    to increase the mobility of your
    00:02:21
    [Music]
    00:02:22
    spine warm up your back
    00:02:30
    [Music]
    00:02:33
    okay let's go into downward facing
    00:02:37
    dog we know this one by
    00:02:40
    now stretches the calves the hamstrings
    00:02:44
    the upper body the shoulders basically
    00:02:47
    the entire body try to keep your back
    00:02:52
    straight try to put your heels on the
    00:02:56
    ground and lift your butt High Enough L
    00:03:00
    A you can also include some
    00:03:10
    [Music]
    00:03:18
    walks now we continue with a push-up
    00:03:22
    motion and a cobra
    00:03:25
    position back into downward facing dog
    00:03:30
    push
    00:03:31
    up and Cobra for the Cobra you also give
    00:03:35
    your chest some space stretch your tummy
    00:03:39
    and your chest
    00:03:42
    [Music]
    00:04:03
    [Music]
    00:04:14
    [Music]
    00:04:19
    now you stay in the Cobra position and
    00:04:23
    we add a little Cobra
    00:04:27
    pushup increasing the mobility ility of
    00:04:30
    our [Music]
    00:04:36
    spine slowly rolling up and
    00:04:39
    [Music]
    00:04:46
    down and now let's go into one of my
    00:04:49
    favorite stretches the shoulder stretch
    00:04:52
    put your arm to the side in a 90° angle
    00:04:55
    and then we twist to the side twisting
    00:04:59
    the lower body to the side of your arms
    00:05:03
    and then stretching the
    00:05:04
    shoulder and stretching the
    00:05:06
    [Music]
    00:05:25
    chest I love that one so much
    00:05:29
    [Music]
    00:05:33
    and switch sides put your other arm in a
    00:05:35
    90° angle and then turn to the
    00:05:40
    side and then the more you want to
    00:05:43
    stretch the more you twist your
    00:05:47
    chest to the other
    00:05:50
    side try to keep your
    00:05:53
    shoulder on the
    00:05:57
    ground and just enjoy
    00:06:01
    the
    00:06:17
    pain very good slowly come up into a
    00:06:21
    very deep
    00:06:23
    squat I like to call this the pee in the
    00:06:27
    woods opening up the hips
    00:06:30
    the
    00:06:32
    ankles put your arms in here for
    00:06:34
    stability and then give your chest some
    00:06:36
    space don't collaps rather stay up
    00:06:42
    [Music]
    00:06:46
    here and we stay here and we add some
    00:06:50
    big rotations with your
    00:06:53
    body from one side to the other
    00:06:57
    side make sure that your knees don't the
    00:06:59
    laps inwards they always stay in the
    00:07:04
    same
    00:07:06
    [Music]
    00:07:17
    position okay lift up your
    00:07:20
    hips and bend down with your upper body
    00:07:23
    your upper body is very heavy leaning
    00:07:27
    down towards the ground
    00:07:31
    keep your legs straight feel the stretch
    00:07:33
    in your [Music]
    00:07:46
    hamstrings now we stretch to one leg
    00:07:52
    only trying to keep my
    00:07:54
    back nice and
    00:07:58
    engaged and then feeling the stretch in
    00:08:01
    the one leg in
    00:08:04
    [Music]
    00:08:17
    particular and moving over to the other
    00:08:20
    side
    00:08:25
    [Music]
    00:08:48
    walk your feet together so they are
    00:08:51
    close to each other and then
    00:08:53
    wa and then stretch
    00:08:57
    downwards trying to keep your back
    00:09:05
    straight feeling the stretch your
    00:09:07
    hamstring in your
    00:09:09
    [Music]
    00:09:17
    cves very
    00:09:19
    good now we will move over to all the
    00:09:22
    hip flexor stretches so come into a
    00:09:25
    lunge
    00:09:27
    position sink down with your hip feel
    00:09:31
    the stretch in your
    00:09:33
    thigh and your hip flexor
    00:09:39
    [Music]
    00:10:03
    don't forget to
    00:10:05
    [Music]
    00:10:17
    breathe think down your knee on the
    00:10:20
    mat breathe in and then lean
    00:10:25
    [Music]
    00:10:27
    backwards increase increasing the
    00:10:30
    stretch in your hip flexor even
    00:10:33
    [Music]
    00:10:37
    more you can also stretch to the
    00:10:41
    [Music]
    00:10:47
    side bring down both of your hands on
    00:10:51
    the ground and then include a big
    00:10:54
    rotation I'm lifting up my knee again
    00:10:58
    [Music]
    00:11:18
    Bringing Down the knee again lifting the
    00:11:22
    foot and reaching with the opposite arm
    00:11:25
    for the
    00:11:26
    foot gently pulling it towards your butt
    00:11:31
    and feeling a stretch a very intense
    00:11:34
    stretch in my
    00:11:43
    [Music]
    00:11:48
    thigh moving over to the pitchon
    00:11:50
    position so walk your foot to the other
    00:11:52
    side of the mat sink down your
    00:11:56
    knee and then
    00:11:59
    get comfortable in the pitching position
    00:12:02
    feeling the stretch in your butt on this
    00:12:07
    side you can also lean down
    00:12:12
    [Music]
    00:12:46
    [Music]
    00:12:49
    we include a thigh stretch so lift up
    00:12:51
    your foot reach for it with the opposite
    00:12:55
    arm and gently very gently
    00:13:00
    pull your foot towards your
    00:13:02
    [Music]
    00:13:18
    but
    00:13:19
    okay now watch closely what I'm doing
    00:13:22
    I'm putting my knee and both my legs in
    00:13:25
    a 90° angle so like this and like this
    00:13:30
    and now I'm leaning
    00:13:33
    forward grabbing my foot so it stays in
    00:13:36
    place then leaning forward and feeling
    00:13:39
    the stretch in this butt
    00:13:41
    [Music]
    00:13:47
    cheek staying in this
    00:13:49
    position and now leaning
    00:13:52
    over
    00:13:54
    diagonally is that the
    00:13:56
    word so I'm leaning over in the
    00:14:00
    direction of my
    00:14:01
    [Music]
    00:14:17
    foot very
    00:14:19
    good let's switch sides come into the
    00:14:23
    hip flexes stretch the lunge position on
    00:14:26
    the other side
    00:14:30
    sink down with your
    00:14:33
    hip get comfortable find your balance
    00:14:36
    don't forget to breathe
    00:14:38
    [Music]
    00:15:01
    [Music]
    00:15:08
    [Music]
    00:15:18
    I'm putting my knee on the
    00:15:20
    floor breathing in and when I'm
    00:15:23
    breathing out I'm leaning
    00:15:25
    [Music]
    00:15:27
    backwards including a nice back
    00:15:31
    [Music]
    00:15:34
    bend losing my
    00:15:39
    [Music]
    00:15:42
    toes can also lean over to the
    00:15:48
    side ping both my hands on the floor
    00:15:51
    lifting up the knee and
    00:15:55
    twisting to the side of my knee opening
    00:15:58
    the chest
    00:15:59
    [Music]
    00:16:17
    CH we include the thigh stretch so lift
    00:16:21
    up your foot reach for it with the
    00:16:23
    opposite
    00:16:25
    hand and gently pull it towards your
    00:16:28
    butt
    00:16:29
    [Music]
    00:16:40
    [Music]
    00:16:49
    walk your foot over to the side and meet
    00:16:52
    me in a pigeon
    00:16:54
    position if you have your foot like this
    00:16:57
    it's hotter and if you move your foot
    00:17:01
    more towards the direction of your hips
    00:17:03
    so backwards it definitely gets
    00:17:07
    [Music]
    00:17:10
    easier so a 90° angle would be super
    00:17:13
    hard and then moving it more towards the
    00:17:17
    back makes it
    00:17:20
    easier feel stretch in your back cheek
    00:17:27
    [Music]
    00:17:35
    [Music]
    00:17:48
    we lift up the foot reach for it with
    00:17:52
    the opposite
    00:17:53
    [Music]
    00:17:55
    arm and include a thigh stretch
    00:18:02
    [Music]
    00:18:19
    bring your legs in 90° angles once again
    00:18:24
    and lean to the front
    00:18:28
    [Music]
    00:18:32
    my butt Che
    00:18:38
    [Music]
    00:18:48
    your now we're going to lean over
    00:18:53
    diagonally Dennis is it called di di
    00:18:59
    in the diagonal
    00:19:02
    [Music]
    00:19:08
    Direction Hallelujah that hurts
    00:19:11
    [Music]
    00:19:18
    wow
    00:19:20
    okay sit back on your
    00:19:23
    bum and we're going to start stretching
    00:19:26
    our hamstrings even more and reaching
    00:19:29
    for my right foot with my right
    00:19:34
    arm opening the
    00:19:36
    chest and then leaning
    00:19:40
    downward in a straight way don't round
    00:19:43
    everything do it straight and
    00:19:46
    controlled and now we're going to switch
    00:19:49
    the arms and reach for the foot with our
    00:19:52
    left arm instead
    00:19:58
    [Music]
    00:20:09
    again giving the chest some space
    00:20:12
    twisting to the
    00:20:14
    [Music]
    00:20:18
    front and switching thighs doing the
    00:20:21
    same thing on the other side
    00:20:26
    [Music]
    00:20:33
    my spine was just
    00:20:37
    [Music]
    00:20:48
    cracking switching
    00:20:52
    arms reaching over to the side giving
    00:20:55
    the chest space twisting to the front
    00:21:02
    [Music]
    00:21:13
    [Music]
    00:21:20
    open up your leg for me as wide as you
    00:21:23
    can please and then reach
    00:21:27
    forward to me
    00:21:29
    as far as you
    00:21:31
    can try to keep your back
    00:21:34
    straight I like to wiggle my butt to
    00:21:38
    find a comfy
    00:21:40
    position and then reach forward as far
    00:21:43
    as you can
    00:21:48
    [Music]
    00:22:18
    reach over to one
    00:22:20
    side giving your chest
    00:22:23
    space trying to lay your head on your
    00:22:27
    knee
    00:22:28
    [Music]
    00:22:31
    I think I got better at this one
    00:22:33
    remember for the 15minute daily stretch
    00:22:35
    I wasn't able to reach my
    00:22:37
    [Music]
    00:22:43
    knee I love the stretch in the side of
    00:22:46
    my
    00:22:48
    body and moving over to the other
    00:22:54
    side opening your
    00:22:56
    chest and then laying down as far as you
    00:23:01
    can look Dennis I'm so good at that
    00:23:10
    [Music]
    00:23:18
    one
    00:23:20
    okay slowly and
    00:23:24
    gently meet your
    00:23:26
    feet in the middle of of your in the
    00:23:29
    front of your hip come into a butterfly
    00:23:32
    sit and then we reach
    00:23:36
    forward no we Bend
    00:23:39
    forward trying to put our knees on the
    00:23:43
    floor if you cannot meet the floor with
    00:23:46
    your knees that's perfectly
    00:23:50
    shine and then just relax in that
    00:23:53
    position we're going to hold it for one
    00:23:55
    more minute cuz I like it so much feel
    00:23:58
    the stretch in your inner thighs and
    00:24:01
    just enjoy it
    00:24:04
    [Music]
    00:24:47
    [Music]
    00:24:51
    especially from doing all those kind of
    00:24:53
    sumo squats I always feel like the inner
    00:24:55
    thighs need some love okay
    00:24:58
    come onto your back and then twist your
    00:25:03
    knees from one side to the other side
    00:25:06
    pulling your abs in so you kind of
    00:25:09
    massage your lower back on the
    00:25:16
    floor I'm really pulling my abs in so my
    00:25:20
    lower
    00:25:21
    back is really down on the floor
    00:25:24
    twisting from one side to the other side
    00:25:30
    [Music]
    00:25:36
    we start with stretching our butt once
    00:25:39
    again cross over one leg like this the
    00:25:44
    other one like that reach your arms
    00:25:47
    through the hole and from the side of
    00:25:50
    your thigh Mead it at your hamstring and
    00:25:53
    then pull the pull the knee and the leg
    00:25:57
    towards your chest rest and push this
    00:26:00
    side outwards so away from
    00:26:05
    you switch sides very
    00:26:08
    quickly pulling the other thigh towards
    00:26:11
    your chest pushing the knee away from
    00:26:14
    you and feeling the stretch in your butt
    00:26:18
    cheek
    00:26:23
    [Music]
    00:26:36
    pret is
    00:26:37
    next lifting up one leg twisting it over
    00:26:41
    to the
    00:26:43
    side try to keep both shoulders on the
    00:26:47
    ground so the upper body stays straight
    00:26:50
    and only your lower body twists to the
    00:26:53
    side amazing for the mobility of your
    00:26:56
    spine
    00:26:58
    and your
    00:27:02
    [Music]
    00:27:05
    H quickly doing the pretzel to the other
    00:27:08
    side as
    00:27:10
    well if there wasn't a wall
    00:27:20
    [Music]
    00:27:36
    and now let's roll in don't break your
    00:27:40
    neck try to meet the floor with your
    00:27:44
    feet you can bend your knees you can
    00:27:48
    have them
    00:27:49
    straight focus is on stretching the
    00:27:52
    lower back
    00:28:06
    super good let's come into a tabletop
    00:28:10
    position once again and let's do some
    00:28:13
    cat and
    00:28:14
    cows someone told me that I'm always
    00:28:17
    mixing up cat and cows so I'm not going
    00:28:20
    to talk you through this one because I'm
    00:28:22
    afraid I'm going to do it wrong
    00:28:25
    again basically we increase the mobility
    00:28:29
    and the flexibility of our spine
    00:28:34
    [Music]
    00:29:01
    [Music]
    00:29:07
    please stay here lift up your
    00:29:10
    knees all my weight is on my palms and
    00:29:13
    my feet this is called a bare hold and
    00:29:16
    now pull in your
    00:29:18
    abs keeping them strong
    00:29:24
    [Music]
    00:29:37
    we come into the very last thigh
    00:29:40
    stretch leaning
    00:29:43
    backwards pushing our hips to the front
    00:29:47
    stretching the thighs the tummy and the
    00:29:49
    chest
    00:29:52
    [Music]
    00:30:07
    and very last one let's meet in a
    00:30:10
    child's pose and just
    00:30:13
    relax and basically do nothing just
    00:30:15
    relax
    00:30:18
    [Music]
    00:30:37
    you can stay in the child's pose even
    00:30:39
    longer if you like to but if you want to
    00:30:43
    end your routine right here I would like
    00:30:46
    to thank you for joining me today I hope
    00:30:50
    you enjoyed it I hope you like the
    00:30:55
    feeling in your body right now I
    00:30:56
    definitely love it whenever I stretch I
    00:30:59
    feel so good
    00:31:00
    afterwards so have a wonderful day and
    00:31:04
    we see each other next time byebye

    Description:

    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 xx __ No Equipment needed. Just prepare a soft surface like a yoga mat or towel :)  __ ▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.  ➞ Instagram https://www.facebook.com/unsupportedbrowser __ ➞ Instagram https://www.facebook.com/unsupportedbrowser ➞ Food Account https://www.facebook.com/unsupportedbrowser __  Music by Epidemicsound.com  https://www.epidemicsound.com/ 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.

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    question iconHow can I download an audio track (music) to MP3 "30 MIN FULL BODY STRETCHING - perfect for rest days / No Equipment I Pamela Reif"?arrow icon

      The most convenient way is to use the UDL Client program, which supports converting video to MP3 format. In some cases, MP3 can also be downloaded through the UDL Helper extension.

    question iconHow can I save a frame from a video "30 MIN FULL BODY STRETCHING - perfect for rest days / No Equipment I Pamela Reif"?arrow icon

      This feature is available in the UDL Helper extension. Make sure that "Show the video snapshot button" is checked in the settings. A camera icon should appear in the lower right corner of the player to the left of the "Settings" icon. When you click on it, the current frame from the video will be saved to your computer in JPEG format.

    question iconHow do I play and download streaming video?arrow icon

      For this purpose you need VLC-player, which can be downloaded for free from the official website https://www.videolan.org/vlc/.

      How to play streaming video through VLC player:

      • in video formats, hover your mouse over "Streaming Video**";
      • right-click on "Copy link";
      • open VLC-player;
      • select Media - Open Network Stream - Network in the menu;
      • paste the copied link into the input field;
      • click "Play".

      To download streaming video via VLC player, you need to convert it:

      • copy the video address (URL);
      • select "Open Network Stream" in the "Media" item of VLC player and paste the link to the video into the input field;
      • click on the arrow on the "Play" button and select "Convert" in the list;
      • select "Video - H.264 + MP3 (MP4)" in the "Profile" line;
      • click the "Browse" button to select a folder to save the converted video and click the "Start" button;
      • conversion speed depends on the resolution and duration of the video.

      Warning: this download method no longer works with most YouTube videos.

    question iconWhat's the price of all this stuff?arrow icon

      It costs nothing. Our services are absolutely free for all users. There are no PRO subscriptions, no restrictions on the number or maximum length of downloaded videos.