i went to andrew clinic (which is the best orthopedic surgeons in the world are, thats where all the big leaguers go to see ostrander) cause lucky for me its only a hour down the road and insurance covered a big part of it.
the doctor told me my popping is due to not enough flexibiility in my rotator cuff (the back side) and the ligament in there was pulling my socket into a an area of roation where its not supose to go.
he gave me some exercises so for anyone with popping in shoulder and no pain:
lie on the floor (or bed) and lying down on your pitching sidewith your shoulders perpendicular to the floor. put your arm out in front of you a make 90 degrees with your elbow, gently push down till you feel resistance, hold 10-12 secs, do this 6 times daily with 3 types of this 1. one with your elbow level with your shoulder 2. one below shoulders 3. one above shoulder
my clicking is slowly starting to go away thank god.