GET FIT IN 15 MINUTES
what to do
FOR strong, sculpted shoulders, try ‘the dolphin’, says celebrity personal trainer Nadya Fairweather (u-shape. co.uk).
Start in a ‘plank’ position, then walk your toes in until your bottom is sticking up quite high.
Keep your feet in place and allow your body to go forwards, until it is back in line with your shoulders. Your head will go forwards, too.
Now push your head back between your shoulders and get your bottom up high. Your body should be making a triangle shape. Then move back into a plank, with your head driving forwards. Repeat eight to 12 times, then take a break. Aim for three to five sets.
what to eat
OUR shoulders are one of the first places on our body to suffer from stress or poor posture. However, diet can help to prevent shoulder pain, says nutritionist Shona Wilkinson (shonawilkinson.com). Pineapple contains the proteolytic enzyme bromelain, which can be useful in helping to reduce the main underlying cause of shoulder ache — inflammation. Meanwhile, ginger has been shown to reduce muscle pain caused by exercise-induced muscle injury, while anchovies are crucial for our bones. They contain EPA and DHA, omega-3 essential fatty acids. These help reduce inflammation, which can cause swelling, as well as minimising pain.
what to wear
Bra, £15, hm.com; Top, £6.49, mountain warehouse.com; Dumbbells, £2.88, originfitness.com; Trainers, £84, outlet. asics.com; Leggings, £100, net-a-porter. com