Get Rid of Neck Tension
If you’re dealing with tension headaches or nagging neck and shoulder pain, you’re not alone. Long hours at a computer, scrolling on your phone, or driving with your head jutting forward all add up over time. These habits place you in a “forward head” position that often goes hand-in-hand with rounded shoulders and a hunched upper back. Left unchecked, this can contribute to long-term posture issues like upper back rounding (kyphosis) and chronic discomfort.
The good news: you can do something about it. With guidance from a Brookhaven athletic trainer, you can identify which muscles are overworked and which are underused, then build a simple, strength-focused routine to relieve tension and improve posture.
Why Your Neck and Shoulders Feel So Tight
Modern posture tends to push the head forward and the shoulders inward. When that happens, certain muscles work overtime to hold you up, while others essentially go offline. The muscles at the back and sides of your neck, along with the front of your chest and shoulders, often become tight and overactive. At the same time, the muscles that pull your shoulders back and down become weak or underused.
This imbalance is a major reason so many people experience:
- Stiff neck and shoulder muscles
- Tension headaches that seem to start at the base of the skull or jaw
- A feeling of “tightness” that stretching alone never seems to fix
To address the root of the problem, it helps to know which muscles are involved.
Meet the Muscles Behind Neck Tension
Upper Trapezius (Upper Traps)
Your trapezius (traps) is a large, diamond-shaped muscle group that spans from your upper back to the base of your skull. It has three regions:
- Upper traps
- Middle traps (often called Trap 2)
- Lower traps (Trap 3)
The upper traps help elevate your shoulders and assist with certain neck movements. When you sit in a forward head posture or shrug your shoulders a lot, these muscles can become chronically tight and overactive, contributing to neck stiffness and even headaches.
Levator Scapulae
The levator scapulae sits underneath the upper traps and runs along the side and back of your neck. It connects your shoulder blade (scapula) to the vertebrae in your neck just below your skull.
This muscle helps lift your shoulder blade. When your shoulders are chronically elevated or your head is pushed forward, the levator scapulae can become tight and tender, often causing pain along the side of the neck and into the upper shoulder.
SCM (Sternocleidomastoid)
The SCM is a prominent muscle on the front and side of your neck. It connects from the sternum and clavicle (collarbone) up to the bone just behind your ear and jaw.
When this muscle is tight or overactive, it can contribute to:
- Tension headaches
- Jaw discomfort
- A feeling of tightness in the front of the neck
Because it helps control head position, poor posture and stress can make this muscle work harder than it should.
Pec Minor
The pec minor is a small but important muscle located beneath the larger pec major in your chest. It runs from the upper ribs to a bony projection on the front of your shoulder blade called the coracoid process.
When the pec minor is tight, it can:
- Pull your shoulders forward and down
- Contribute to rounded shoulders
- Make it harder for the muscles of your upper back to do their job
Together, these muscles often drive that “tight neck and upper back” feeling so many people experience.
Why Stretching Alone Isn’t Enough
If you only stretch tight muscles but never strengthen the opposing ones, the relief is usually temporary. You might feel better for a few minutes or hours, but your posture and muscle balance don’t really change.
Long-term relief comes from a combination of:
- Light stretching or mobility work for the overactive muscles
- Strength training for the muscles that pull the shoulders back and down
That’s where targeted movements come in.
Movements to Ease Neck and Shoulder Tension
To “undo” the overactivity in the upper traps, levator scapulae, SCM, and pec minor, you need to strengthen the muscles that stabilize your shoulder blades and support better posture.
Before you start, it can be helpful to gently open up the front of your body—especially the pec minor—with light chest-focused movements or stretches. For example, controlled chest fly variations with light resistance can help you feel more mobile through the front of the shoulders.
From there, focus on building strength in a smart order.
1. Start With the Lats
Your latissimus dorsi (lats) are large muscles that run along the sides of your back. Strong lats support your shoulders and help keep you from collapsing into a rounded position.
Great starting exercises include:
- Lat pulldowns
- Seated or cable rows
- Dumbbell or cable pullovers
Focus on:
- Keeping your ribcage down and core engaged
- Pulling with your back, not just your arms
- Controlling the weight through the full range of motion
As you build strength in your lats, you give your shoulders a stronger, more stable base.
2. Train the Scapular Retractors (Rhomboids and Mid Traps)
Next, you want to target the muscles that pull your shoulder blades back toward your spine: the rhomboids and middle traps (Trap 2). These muscles help counteract rounded shoulders and improve overall posture.
Useful exercises include:
- Face pulls
- Narrow-grip rows (cable, machine, or dumbbell)
Key cues:
- Think about squeezing your shoulder blades together, not shrugging them up
- Pause briefly at the end of the pulling motion
- Keep your neck relaxed and your chest lifted
When these muscles are strong, your shoulders naturally sit in a more neutral position, which reduces strain on your neck.
3. Don’t Forget Your Lower Traps
The lower traps (Trap 3) help pull your shoulder blades down and slightly together. They play a crucial role in shoulder stability and proper scapular positioning during overhead and pulling movements.
Effective lower trap exercises include:
- Trap 3 raises (often done lying face down on a bench or incline, lifting the arms in a specific angle)
- Prone YTWs (lying face down and moving the arms in Y, T, and W positions)
Focus on:
- Moving with control rather than speed
- Keeping your shoulders away from your ears
- Feeling the work between and below your shoulder blades
Training the lower traps helps counterbalance overactive upper traps and improves shoulder mechanics.
4. Add Accessory Work for Rear Delts and Triceps
Finally, accessory work helps round out your upper-body stability and posture.
Helpful accessory exercises:
- Rear delt fly variations (dumbbell, cable, or machine)
- Bent-over rear delt raises
- Triceps pushdowns, extensions, or dips (performed with good shoulder position)
Rear delt exercises help pull the shoulders back, supporting better posture from behind. Strong triceps support pressing and daily activities without forcing other muscles to overcompensate.
Over time, this combined approach—lats, scapular retractors, lower traps, rear delts, and triceps—creates a stronger upper back and shoulder girdle that naturally reduces neck tension.
Putting It Together: Practical Tips
Here are some simple guidelines to start applying this in your weekly routine:
- Include back and posterior shoulder work 2–3 times per week
- Start with lighter weights and focus on form and control
- Combine a small amount of pec/neck mobility work with consistent strength training
- Avoid shrugging your shoulders during pulling exercises
- Pay attention to how you sit, stand, and use your phone or computer throughout the day
Remember, the goal isn’t to “stretch out” the pain forever. It’s to change how your body is supported by building strength where it’s lacking.
When to Ask for Help
Everyone’s posture, pain history, and training background are different. If you’re unsure where to start, or if certain movements cause discomfort, working with a qualified coach can make a big difference.
A good coach can:
- Help you choose the right exercises for your current ability
- Progress or regress movements to match your strength and mobility
- Watch your technique and make adjustments to keep you safe
- Build a plan that fits your schedule and long-term goals
Consistency Is What Changes Your Neck
Neck and shoulder tension that took years to build won’t disappear in a day. But with a consistent strength training routine that focuses on the right muscles, you can:
- Improve your posture
- Reduce or eliminate chronic tightness
- Experience fewer tension headaches
- Feel stronger and more comfortable in your daily life
Stay patient, move with purpose, and give your body time to adapt. With the right guidance from The Rack APC, the combination of targeted strengthening and smarter posture habits can, over weeks and months, transform how your neck and shoulders feel.
Lauren Shull
B.S., NASM CPT
