Hello dear
Keeping your age in mind and recent onset of your pain you seem to have scapular dyskinesia and weak periscapular and rotator cuff muscles. I expect you to have recurrent neck pains and difficulty in throwing a ball. Also you might have increased incidence of hair fall, acidity, weakness, cramps etc. If you can relate with me please do get back and i will design a treatment protocol for you so as not to have similar problems in the future
Regards
Dr Vipin Gupta
Next Steps
Get an orthopaedic consult
Health Tips
Routine weight training will not cure your problem..it needs focussed exercises