Build Up Your Supporting Cast

Been away from he gym for a while? Ensure your stabilising muscles are up to scratch to reduce injury risk.

 

Shoulders

Muscles in your back are weakened through inactivity. To reactivate them, press your knuckles against the wall (A) and slide your hands up as far as you can (B).

 

 

Wrists and elbows

Press-ups will prime your connective tissue for heavy lifting. Do 30 on Mon, 40 on Wed and 50 on Fri, the week before you hit the gym.

 

 

Spine

Undo the damage from hours spent in an office chair. Kneel down and place one hand behind your head (A). Twist towards the opposite arm (B). Switch sides.

 

 

Illustrations by Jason Pickersgill

 

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