My nape hurts it feels like it is tensed everytime i move?

Muscle spasms: The most common cause for this sensation is muscle spasms. Try warm compresses and gentle stretches. Do the warm compresses first then gently stretch the neck to one side and hold the stretch for one minute. Repeat for the other side. An anti-inflammatory may also help if you can take those (ibuprofen). If it is not resolving in a week or so see your doctor.

Cervical spasm: For this neck muscle tightness, you should apply heat, and consider massage therapy. Medications like naproxen or ibuprofen, and acetaminophen for temporary pain relief.