MOBILITY ROUTINE - Anti Stiff Body Yoga, dynamic & deep stretching


By Pamela Reif

German-born fitness model and social media star

MOBILITY ROUTINE - Anti Stiff Body Yoga, dynamic & deep stretching

About This Class

For strong joints, flexibility & fuller range of movements ??

Let’s enjoy the freeeeedom of moving our body smoothly until we get old! / Werbung


What are benefits of having good mobility?

? to minimize the risk of knots and injuries

? being able to perform a full range of motion for all kinds of life (or sports) related movements & not screaming „ouch I cannot reach my toes“

? reduces muscle tension from sitting a lot or the opposite: exercising regularly

? performing fitness movements with a better technique

? to improve your posture


This routine is yoga inspired - but definitely „deeper“, harder and more active than the other videos I have ??

Let me know how you like it!


When to do this video?

1. Add a SLOW DAY to your workout week. I always have one Pilates / Yoga / Slow Strength Day. This fits in there!

2. WARM UP or COOL DOWN for an intense workout

3. As a WORK BREAK to fight stiffness and ease sore muscles

4. WAKE UP in the morning, to start your day right and enjoy some me-time :)

5. BEFORE BEDTIME to smoothen your stiff body after sitting a lot behind your laptop!




? You can find all songs in my Relaxing Playlist. I will update it regularly & it's available on Spotify, Apple Music, etc. ??


1. Matteo Myderwyk - Sanctus

2. RIOPY - Memory of Water

3. Jacob Mühlrad - A Nostalgic Mind

4. Matteo Myderwyk - Nostalgia

5. Shani Diluka - Luke Howard: Casino



? my Pam App ?? Free workout & meal 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.


? Instagram

? Food Account


? Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!




unterstützt durch Warner Music Germany



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.

Meet Your Teacher

Pamela Reif

German-born fitness model and social media star


I am Pamela, 24, and I live with my family in Karlsruhe. During school I started posting selfies and photos of my sports and food on Instagram. As a result, a lot of incredible things happened in the last few years - and my family is always with me.

For the past 8 years I have consistently shared my life with you. We have grown together, become more mature and have definitely learned a lot. In the meantime, my community has grown to over 15 million followers, around 5 million of them in China. We are also fitter than ever - especially thanks to the YouTube videos! A sweaty side fact: this year our workouts have already been done 480 MILLION times - that was a sporty quarantine! But no matter how many followers there are, I consider myself incredibly lucky that somewhere in this world people do gymnastics with me, find my recipes delicious and feel motivated to lead a healthier life.


Bestselling author

I am particularly proud of that. My first cookbook! At the beginning I didn't trust myself to start this monster project … “I'm not a trained cook” I always said. But my little baby became the number 1 national bestseller in Germany – for several weeks! I'm so excited about all your lovely messages, pictures of YOUR bowls and the feedback that you've learned so much about nutrition. Our bodies only deserve the best, including when it comes to food.



I'm ending this year with another dream come true. My first own food brand. No cooking instructions, nothing digital. Real products that you hold in your hand & hopefully eat with a lot of pleasure. Naturally Pam embodies everything that is important to me: natural organic ingredients, packaged in materials that are as sustainable as possible. No flavor enhancers, artificial flavors, colors or E numbers. And: no cane sugar or chemical sweeteners! Perfect for a fit and conscious lifestyle. The future will be so delicious, you can't even imagine what I've prepared!

See full profile

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