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Stiff neck and trap area

I lift free weights with a trainer and when I do chin ups, plus prone rows with dumb bells or bench press. I wake up with a stiff neck and upper right trap area or that area and just below that area. It takes a few weeks to go away and then I do other kinds of weight lifting for several months and nothing else seems to cause a problem except squats with a bar on my back. I think my form is good. But these two things cause a problem. I can do deadlifts, overhead press, Lat pulldowns, seated rows, etc. with no problems. I guess get back into shape and start doing one or the other of these types of exercises and then I get locked up again. I was doing my workouts 4 times a week upper body Monday, lower , day off, upper, lower then two days off. Now I'm doing Saturday, Sunday and Monday off, Upper, day off, lower body , upper than 3 days off.Any Idea what is causing the problem? FYI, I am female, 55 years old and 19% body fat. I also do treadmill 20 min after and I stretch 1 hour before each workout.
thank you,
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