I was at the gym doing leg press and in between sets, i was looking down and the machine came down on my head and crunched my neck. I m female 120 lbs, so luckily I only have 1 45lb plate on each side. It shocked me at 1st and now my neck, shoulder and back are cramped and in pain. Of course this happened late and couldn t go to a chiropractor. The sprain is going down my neck, shoulder and upper back bad.
If any inflammation please apply ice. If muscles are tight give hot fomentation. Please check you posture. Probably your pectoralis muscle is too tight. Releasing and stretching would help. Start with scapular repositioning exercises before doing heavy weights again.