1 AND STRETCH...

‘For muscles to be healthy and perform well, they need to be able to lengthen and shorten – which is why stretching is essential,’ says physiotherapist Rosalind Ferry, author of The Posture Pain Fix (£10.35, amazon. co.uk). Start by downloading the NHS Live Well Strength and Flex exercise plan podcast (nhs.uk). Swimming also stretches muscles and improves their stamina, as does Pilates. You can find free Pilates workouts on Youtube.