I pulled a muscle in my back . maybe my shouder blade. it hurts so much when i move my head and arm.its giving me a headache. what can i do ?

Stretches, NSAIDs: This sounds like a common neck/shoulder strain. Generally simple stretching, including slowly flexing the neck forward/down, can be very helpful. Nsaid pain medicines, e.g. Ibuprofen, may also help, as may massage. This can be a nagging problem and is likely to get slowly better over several days. Without improvement, or if accompanied by severe neck or arm pain, should be evaluated by a provider.