I do a couple simple stretches and quick exercises for the rotator cuff that has help my pain and popping. First off I do 3 stretches: I grab hold of a door frame, arm behind and parallel to the floor and move forward letting the shoulder pull back behind me...do not pull your shoulder forward, let it stretch back. Next I do the same move with my hand grip on the door frame about a foot or so higher than parallel and stretch in the same manner. The final stretch is with arm and grip back at the parallel position on the door frame and I turn my body on axis away from the arm holding the frame.
I do two exercises which are done with light weight in the 5-10 lb range, I would suggest never pushing it past 20lbs. Both exercises are done lying on your side on a bench press with your back and shoulders straight, legs slightly curled and one hand tucked between your thighs for position.
The first exercise I do is to hold a 5-10 lb plate with your free hand, I use a 4 kilo...8.8lb, and hold it in a hanging position across my chest. I raise the plate with a straight arm, palm facing down, to a parallel position, hold for a moment, and then lower for rep.
The second exercise is done in the same body position, but with your elbow resting on your side, I use a rolled up towel between the arm and side for better support/position. The arm is bent at a 90 degree angle, thumb side towards your head, and another 5-10lb plate in hand. I lower the plate, holding the 90 degree bend, to my mid section and then raise it back to the starting position. Always keep your elbow in the same held location, do not raise it or us it to pull the weight.
I do a couple easy 10 range sets of each exercise twice a week and I'm good to go. My shoulder felt an improvement in just a few weeks with less noise and pain. The idea is not to pound the weight, but to strengthen certain muscles in the shoulder that become out off balance to other training exercises.
I would like to thank somebody from some board, both of which I do not recall, for the routine.