Is there any specific point of tenderness?
Is it painful when you expand the chest (breathing in full)?
Your symptoms do point the muscle strain or a condition called as costochondritis (inflammation of the joint between costal cartilage and breast bone/sternum). This can take 3-4 weeks to completely resolve. Instead of Tylenol, you may try Ibuprofen (Motrin); if you do not have allergy or stomach issues. Following are the comprehensive measures of treatment;
1) physical therapy. 2) deep electrotherapy; iontophoresis, phonophoresis.3) local analgesic patch / ointment / spray4) anti-inflammatory analgesics; Ibuprofen (Motrin / Advil)5) mild massage6) acupuncture
Please feel free for your follow up questions.
I would be happy to assist you further, if you need any more information.
You are very welcome.
Once you are pain free for a week; start the exercises very gradually (do not start all of them together). First start with the elliptical machine and after 3-5 days, commence yoga.
It is privilege assisting you.