If your neck and shoulders are always tight, and massage only gives you temporary relief, it usually means you have one of two things: jammed joints at the base of the neck, or overactive upper traps. So, here’s how to fix neck tension and chronically tight shoulders once and for all.

0:00 Intro
0:26 EXERCISE 1. Hinge Retractions
1:09 EXERCISE 2. Side Release
2:15 EXERCISE 3. Traction Release
3:23 Avoid the cause of restricted neck joints
3:46 How to turn off overactive Upper Traps
4:32 Lower Scapula Stabilisers... Exercise 1
5:49 Lower Scapula Stabilisers... Exercise 2

VIDEOS MENTIONED IN THIS VIDEO:
Retraction exercise alternatives:    • Loosen The Base Of Your Neck... & Imp...   and    • The 3 Ultimate Neck Hump Exercises… A...   (Exercise 2, Sphinx retractions, at the 2 minute mark)

Better ways to position yourself to avoid neck pain and tension:    • How To Prevent Rhomboid Pain: The Cau...   (Just past the 2 minute mark)
Release knots in shoulders/traps knots:    • How To Loosen Tight Neck and Shoulder...  

SPINAL RESTRICTION CAUSING SHOULDER TIGHTNESS
Looking at devices positioned on you lap or stomach, and sitting in a slouched position on the sofa or in bed, cause jammed joints at the base of the neck, so the first step is to avoid these positions. Then we can loosen these jammed joints at the base of your neck using retraction exercises, lateral flexion and traction. (Three Exercises)

OVERACTIVE UPPER TRAPS CAUSING TENSE NECK & SHOULDERS
A lot of people have overactive upper traps causing constantly tight, sore shoulders. If we can activate and strengthen the lower shoulder blade muscles, it can help switch off overactive Upper Traps and Levator Scapulae muscles. So, exercises that isolate and work the Lower Traps and Serratus Anterior can help bring that balance back. (Two Exercises)

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