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Nadya Fairweather suggests practicing bent arm stretches against a wall to improve posture after leaning back at your desk

Get fit in 15 minutes: the best exercise and nutrition to improve your posture after leaning back at your desk

  • Nadya Fairweather advises bent arm extends against a wall to improve posture
  • Shona Wilkinson suggests combining a workout with a diet that reduces inflammation
  • Maddy Thomas shared a selection of stylish items to wear for the fitness routine
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WHAT TO DO

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To improve your posture after leaning back at a desk, try a curved armrest against the wall, says personal personal trainer Nadya Fairweather (u-shape.co.uk).

Stand sideways on the wall on your right. Bend your right arm 90 degrees up, your palm flat at head height and your forearm and hand against the wall.

Use your own weight and the resistance of the wall and open your chest until you feel a stretch in your shoulder. Hold this for 30 seconds to a minute.

Turn to the left and repeat with your left arm and open the left side of your chest.

Aim for three sets. Try to do this daily, in addition to regular aerobic exercises.

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Nadya Fairweather suggests practicing bent arm stretches against a wall to improve posture after leaning back at your desk

Nadya Fairweather suggests practicing bent arm stretches against a wall to improve posture after leaning back at your desk

WHAT TO EAT

If you want to stay longer, your diet can help, says nutritionist Shona Wilkinson (shonawilkinson.com).

Papaya contains naturally occurring enzymes that help reduce inflammation that can affect posture. Try to snack it fresh or frozen, whatever you want.

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Parmesan cheese also has two advantages for the posture. First, it is rich in calcium and second, it is a good protein source – both are vital for bone health.

Skip the ready-made versions and buy a block to shave on hot or cold dishes.

Canned sardines are also good for posture. They contain the omega-3 essential fatty acids EPA and DHA, which are anti-inflammatory. The small, edible bones are also a source of calcium.

WHAT TO WEAR

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