Hi,
I workout in gym regularly. I usually workout with heavy weights. Before starting the workout I do warm up, running for 5 min and stretching also. This week I did for shoulders. I did an overhead front lift 4 set heavy. Then dumbbell press in the side. In the final set I got a sprain, I am not sure if it is a strain or a cramp, or any other. I had a pain on both the side of my neck on my shoulders. After 2 days the pain has come down.

How long am I suppose to take rest before I can start working out?
Can I start work out for the other parts?
What all precautions should I take to avoid any of this in future?

Please kindly guide me regarding the same.:(