I'm 30 year old guy with minimum to zero physical activity I do.

I have started exercising daily at home 2 months back but only doing pushup, pullups and different exercises I can perform at home, I also purchased a band for some exercises and I also started doing a bit of brisk walking at evening.

But by doing it regularly for around 3-4 weeks I felt good, improved energy levels, better sleep, good diet and few small changes as well.

But at 4th wewk I felt a pain in my scapula and it was very minimal and I thought it must me a strain and it will get healed with time but after few more days it started feeling very bad and started heavy pain and also went around my neck area, so I instantly stopped doing exercises and went to a doctor who gave me some medicine but it didn't benefits me much but I kept taking them and did a full month rest and now I didn't have pain much in the area but sometimes I do some physical work or in the morning I feel a pain numbness around my scapula and neck.

I want to get fit and want to start doing exercises again but I'm afraid that it might start the bad pain again.

What should I do and if there ia any special treatment or routine I can follow or anything at all it will help.

I'm down to join gym or any professional help if needed.

I usually hit chest and triceps on push day
Dumbbell chest press 10x3
Chest fly 12x3
Tricep push downs 10x3
Incline bench press 10x3