possible rotator cuff

So at all most the end of football season I hered a loud pop in my shoulder and last week started to do exercise is it supposeto hurt for the ones to get better rubber band and planks also if pt or exercise does not help what other ways can it be fixed I also get laser treatment and hurts what else suppose . Do.... carry my school bag on the shoulder does not hurt..... whwn Iay down for laser cant have it back or anything hurts um or forward.......

[moviestardude99]

also my trainer says to do the standing extensions that kind of stuff can i do it laying down too instead of standing? Have been doing that last two days but she has not been watching me since she has been attending other sport games and I am the student trainer thats why....