4 days ago i was doing a bench press, and on my last rep i felt some pain in my neck. When i got up i felt intense pain in my neck/right shoulder when i looked in the right or left direction. I've stopped working out, and have been resting it. i think this happened because i didn’t stretch my neck properly before doing the exercise. it has got a little better, but just moving my neck in the wrong direction and it gets really painful. how long do these things normally take to heal (I’ve pulled my biceps before and they only take a bout a week to heal fully, but this feels like it might take longer). When should I start working out again after it heals? Should i still do lower body workout's or just rest my whole body?