I managed to pull(completely) my abs, leaning over backwards(towards ground) while seated sideways on a bench-press with a weight on my chest as part of an introductory exercises to starting the gym. (REALLY really stupid idea! ). I basically didn't have the muscles developed to sustain the weight and had them pulled. I now have and inflamed(very loosened blubbery belly...never like that before) with very little muscle control. i.e i can't do a single situp....It does not hurt, even if i try to exercise on it again...but I just have very little(if any) control of my abs.

I have searched this and seen (Rest.Ice.Compression.Elevation) and am now compressing the inflammated area.

(1)What is the best route(s) to recovery?
(2) can i do any other activities?

Thanks in advance.
Chris