Some rotator cuff exercises. It has gotten a lot better. Most of the pain that I feel now is actually in the joint. If I raise my arm to shoulder level, straight out in front and move it directly out to my side, it grinds and pops. And if I do the same motion that I use when doing bench press, it grinds and pops. I can partially push it out of the joint by just raising up my arm and moving it front to back. There's no pain there though. The difference in strength between my right and left side when I'm doing the rotator cuff exercises is incredible...I do about 3-4 times more weight on the right side. I assume that I tore some of the cartilage and stretched the tendons. It has been several months since I've hurt it again. I think the tendons are tightening back up and becoming stronger.

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