Burst capillary Small swelling.

I was doing a stretch with no warm-up (just a tug) and I looked down and there was a small swelling.

The swelling is right around a vein. To describe it: it basically looks like there is a seed or something under my skin.

This happened yesterday and it has decreased in size VERY slightly, and although it is reddish, there is absolutely no pain.

My Questions:

-How can I best recover, and is this serious?
-Can I continue stretching/jelqing, or are those days over?
-How can I avoid this in the future? (Maybe absolutely NO penis work without warm-up?)

Thanks in advance!

Your comparison with seeds is right . It is a small thrombosis. A few days off, possibly with some massage and everything should return to normal.
“NO penis work without warm-up”. Probably.