ok..... i am not gonna diagnose but...... Doing any exercise or Deep massage wouldnt make any senses to me. Poping sound indicates that shoulder is unstable and shoulder is supported by RC or capsule.
Pain like throb is indicative of a rupture of muscle, tendon, labrum in which case surgery is required. I have my friend going through surgery that orthopedic recommends after having seen Wikipedia reference-linkMRI.
In MRI it was not clear that rupture or labrum damage. During surgery it was found that he had a partial rupture of bicep tendons and labrum tear. All of things that i have read through comments from others and yourself, isnt it better to rest(no exercise or deep massage) until you meet several ortho? ALso, A very good Active Release Techniques Provider(pin point stretch) who is in Sport chiropractic field can diagnose it. They deal with sport injuries alot and have their ortho physicians to refer out to rule out any conditions such as this. If you allow me I will post your comments on ART website.
thanks