Pulled muscle OUCH!!

So last week I started stage 2 of NROLFW and you guessed it pulled a muscle in my back. Feels like it's a muscle behind my scapula but radiates through to my chest just under my breast. It even hurts to breath deep sometimes.

I am looking for suggestions on what type of weight workouts I can do that will still allow that muscle to heal.

Thanks :flowerforyou: