Shoulder grinding persistant clicking

Hi all, I'm a rock climber and generally active individual (aged 19). I try to keep my muscles in proportion and understand the problems of imbalances. About 5 months ago a dull ache in my shoulder which appeared after climbing (usually the next day) felt tender for a while. While climbing there was no pain then it began making loud clicking popping and grinding noises particularly when I reach with hand at heart level towards my left side (its my right shoulder)
It doesnt hurt when holding above my head or when abducted from the body. During fly exercises it clicks alot but no pain is felt.
I'm a little lost on what to do for the best, rest? Although I have been resting for ages! I tried some rotator cuff ex but to little avail it seemed to aggrevate the clicking.

I went to my GP who told me I had pulled my deltoid...which I disagree with profusely.

Any help you can offer would be much appreciated!

Thankyou

Blur

Hi Blur,

Is the clicking actually causing you any pain? Normally a clicking without pain is a sign opf a tightness in a muscle, and the click is when that muscle passess over a bony prominance. What I would advice is stretches of the shoulder to loosen it off. Due to the rock climbing I would suggest that pec stretches would be the place to start. To do this, stand in a doorway and put your forearms on the door frame, then lean through the door and you should feel a pec stretch. If you do this how does it feel? Tight, pain?

Thanks for the reply :)
It doesn't cause me any pain, it will ache after working it or lying on it occasionally (but this isn't a frequent thing)
When I do the pec stretch it does feel extremely tight, no pain!
Could you recommend any other stretches or exercises?

Many Thanks

Blur

Hi Blur,

I would also concentrate on strengthening up your back with 'row' type exercises. You are likely to be overdeveloped on your chest but weak on your shoulder blade area. The easiest exercise is to squeeze your shoulder blades together, but then gradually build up to be able to hold this position as you move your arm around - hope that makes sense.