i recently had a rear deltoid injury working out with a bad spotter. i was
wondering how long i should stay off the shoulder and whats steps should i
take for healing. i can do exercises with the shoulder but its still sore.

matt - You need advice from a doc or a PT. They will need to know more about the specifics of your injury in order to give you sound advice. Depending on the timing and nature of the injury ice can help at first then later heat.

You do want to be careful with any injury, but in particular with a shoulder injury - pushing it too soon could lead to re-injury and set you back even more. Some mild discomfort while you are rehabing it is probably to be expected - any significant or shooting pain is your signal to stop and get a medical opinion.

VA MadDog