3 weeks ago i think i injured my rhomboid/overexertion. my neck was stiff/headache/sore. still is but not as much. can feel rhomboid pain. what to do?

Rhomboids: rhomboid muscle injury is usually caused by overuse of your shoulder and arm. This can happen from: Overhead activities, Rowing, Carrying a heavy backpack, Poor posture, especially while you are using a computer for a long time. Injury causes pain in the upper back between your shoulder blade and your spine and tightness in the muscles