I was lifting yesterday and during one of my sets a sharp pain hit me between my right shoulderblade and the spine. I have been working out now for about 2 1/2 months after a long layoff and have been doing these types of exercises at least 1 time per week. This morning it hurt to raise my arm, it was almost like somebody had shot me with a .22. The pain has lessened and today is bicep day, I pondering if I should work out, take the day off, or just do cardio. Any advice, suggestions for maybe helping stretch the muscle back out to get it limber again?