Originally Posted by Say Chi Sin Lo
Except that I would hold it for ~30seconds instead of rocking/bouncing it back and forth.
As with all stretches, you want to stop right before the point of pain/agony. Of course, you want to push yourself little by little with each stretching session. But if you're in agony, then you've gone too far.
I'm no doctor, but I have had two shoulder surgeries and subsequent rehabs and have made a complete recovery since. So what I bring is experience. And "popping and clicking" is an indicator of cartilage damage. Most of time, it's loose/torn piece of cartilage getting trapped in the joint.
Also, I will also stress that MRI and various other visual techniques are not definitive. False positive/negative are actually quite common.
So do you think paying my ortho another visit would be smart?