Stiff neck / shoulders any advice

[Ransom]

My neck and the top half of my back feel really tence all the time almost like i have a weight rested on my shoulders

is there any stretches or anything that i can do to loosen this part of my body,

rolling my head in a circle is "slightly" painful and would prefer not to do this
ive been doing shoulder press', curls, hammers, front +side raises, press ups etc so shouldnt it be loosening the muscles rather than tightening them up,

and dont say go for a massage as this is not an option

any ideas how i can loosen up? its been like it for days now maybe weeks


edit been on an off training since november so its not "new muscles ache"

 

[Prophet]

Don't roll you head in a circular motion. Instead move it one direction at a time and hold the stretch for a few seconds.

Do you sit down all day. Check you posture.

 

[Solaris]

Take the viagra with water... then it wont get stuck in your throat and give you a stiff neck

 

[Freefaller]

Go and speak to a professional about it.

Whilst we can probably all offer you some good advice, it's best to have someone who can actually diagnose and establish where the problem is.