Weak shoulders leave you prone to injury during upper-body workouts. Sitting at a desk all day or focusing too much on the bench press can also cause you postural problems and leave your shoulders internally rotated. You can redress the balance by adding these two moves to your routine.

‘The proprioceptive neuromuscular facilitation, or PNF, stretch loosens your muscles and helps prevent them from being pulled out of alignment, while the second move makes the joint stronger,’ says top trainer Gideon Remfry.