I get pain around my right shoulder blade when I squizze the blades together. Like I'm doing a bend over row. I cant squeeze my shoulder and lie down!

Muscle spasm. This can be a painful and frustrating problem, but is not a danger to your health. Applying local heat, gentle massage, or taking acetaminophen or an NSAID-type pain reliever (like naproxen) can help. It normally resolves on its own after 2-5 days. See your doctor if still concerned or if worsens. Hope that helps.