weird pain

[Artaho]

I hurt my shoulder/bicep from drunken arm wrestling (I know stupid) and playin around w/ sum close switch grip muscle ups. After that I felt pain in my shoulder like the rear delt, so tried to rest it, but had to help my sister move (mostly heavy stuff) the next two days. So I notice that I feel it in my rear delt, bicep tendon and little bit in upper forearm. So this week I decided to do legs and run, but small stuff come up and I notice now if I use my bicep like curling action hurts it and lingers for couple of hours.

Any help or suggestion would be appreciated...like any stretches or sumthing

Thanks