You should take a look at mobilizing your shoulders.  Sounds like you have a typical 21st century human problem of shoulders rolling inward towards the chest, and also lack of overhead arm position.  The lack of overhead arm position could be lack of mobility in shoulders, thoracic spine, lats, chest, maybe even triceps.

Here is some stuff to get you started:

some of these require MWOD pro membership which i highly recommend. i would also recommend getting a Gemini, Supernova, and Rogue bands color green and black.  Also lacrosse balls are easy and cheap.

try getting your shoulders organized in the proper position and it is likely your problems will go away. but if there is real pain, you should consider going to specialist/clinician to make sure you didn’t do something serious to yourself.