Standing with your feet shoulder-width apart, bring your shoulders up towards your ears, then roll them back and down in a circular motion. Do this several times, keeping the motion fluid and loose, then several times in the other direction. You should feel your shoulder muscles relax a little. Keeping your back straight, lean your head forward as far as it will comfortably go, ideally until your chin is pressed against your chest. You can use your hand to press gently on the back of your head to extend this stretch, being careful not to push past where you are comfortable. Stay in this stretch for about 15 seconds. Stand with your back straight and your feet about shoulder-width apart. Keeping your shoulders loose, lean your head slowly backwards until your face is pointed up towards the ceiling. Move your chin as far upward as possible to stretch the front of your neck. Hold this stretch for 15-20 seconds. This will stretch the muscles that rotate your head horizontally. Turn your head as far to the left as possible, gently pushing the side of your face to extend the stretch. Hold it in place for about 15 seconds, then slowly turn it back to face forward. Repeat on the right side. Keeping your shoulders loose and relaxed, tilt your head to the left and bring your ear down towards your shoulder as far as possible. Gently push on the side of your head to extend the stretch, and stay in place for about 15 seconds. Come back up slowly, then repeat the stretch on the right side. To get a deeper stretch, you can also hold a light dumbbell (under 5 pounds (2.3 kg)) in one hand while you stretch your neck in the opposite direction. Stand up straight and put both hands behind your back. Use your right hand to pull your left hand gently to the right while leaning your head to the right. Hold this stretch for 15-20 seconds, then switch sides. The levator scapulae are muscles on the sides of your neck that attach to your shoulders. You can stretch them by lifting your elbow up above your shoulder and resting it on a door jamb. Gently lean into the wall so that the underside of your upper arm is stretched upwards. Tilt your head in the opposite direction of the arm you’re holding up to stretch your levator scapula muscles. Hold this stretch for 15-20 seconds, then switch sides.
فك عضلات الكتفين بتحريك كتفيك بحركة دائرية. حرّكي ذقنكِ نحو صدرك لإطالة عضلات مؤخرة الرقبة. حرّكي رقبتك للخلف لإطالة العضلات الأمامية. حرّكي رأسك لأقصى درجة ممكنة نحو الجانبين مع الحفاظ على هذه الوضعية. قرّبي أذنك نحو كتفك لإطالة عضلات الرقبة الجانبية. فك عضلات الرقبة الجانبية من خلال تدريب إطالة جناح الدجاجة. اعتمد على عارضة من عوارض الباب في إطالة العضلات الرافعة للكتف.