Get fit in 15 minutes: The best nutrition and exercise to strengthen your upper back
- Nadya Fairweather reveals the best exercise to strengthen your upper back
- Shona Wilkinson advises pairing with a diet rich in vitamin C and calcium
- British style expert Liz Hemmings, picks out items to wear for the work out
WHAT TO DO
To strengthen your upper back, try a lateral raise with circle backs, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk).
This can be done with small hand weights or nothing at all. Lift your arms out at your sides as if you are about to fly away. Now make small circles with your arms, trying to open your chest. Make sure your hands are slightly back so that you open your chest and suddenly your upper back muscles have to work much harder.
As we spend hours on our phones or computers, our upper back muscles become weak. Try for fast circles for one minute, then rest for a minute. Do three to five rounds.
Celebrity personal trainer Nadya Fairweather, recommends lateral raise with circle backs to strengthen your upper back
WHAT TO EAT
Your diet can also help you to strengthen your upper back, says nutritionist Shona Wilkinson (shonawilkinson.com).
Watercress is full of vitamin C, which helps make collagen that is needed to produce the cartilage that forms part of the intervertebral discs in your spine. It also helps to protect your cells against free radical damage that can contribute to pain and inflammation.
Yoghurt is high in calcium, which helps with bone health and so will help to strengthen your back. Pick yoghurts with live cultures for more health benefits.
Eggs contain vitamin D, which helps the body to absorb calcium.
WHAT TO WEAR