Oh yeah, my transfer case shifter makes a lot of noise (and movement) when the transmission is in 1st or 3rd.
For clutch adjustment, I...
1) Use a stick between the pedal and seat to keep the pedal pressed.
2) Put a block of wood between the arm and any solid part.
3) Remove the stick.
This releases the tension on the cable, allowing you to adjust it by hand.
4) Make a *small* tightening adjustment.
5) Use the stick on the pedal again.
6) Remove the block.
7) Test. Repeat as necessary until the clutch doesn't bind up and shifts into 1st/3rd without difficulty.
Of course, if you have an assistant, you can simply have them press the pedal while you adjust, but I'm always on my own.