Hi I'm 19 years old and I dislocated my left shoulder (for the first time) back in January. As per my doctors advice I went for physiotherapy after some rest and I followed the therapist's recommended exercise routine. Now I've regained my flexibility and the pain is more or less gone. I used to gym and jog regularly before that. Now I can jog fine but I have no idea whether I can hit the gym yet. Recently I decided to start working towards getting to a level where I might be able to go to the gym again. I'm doing the exercises my therapist told me to do earlier, this time with an 8 lbs weight. When I was recovering I was using a 2 lbs weight.

I want to keep going and I was wondering if anyone has any advice from experience to help me improve my shoulder's strength?

At the moment when I lie down on my back and put my left hand behind my head or right next to it such that my arm forms an "L" shape, I experience some pain that feels like tension in the muscles or something. I can't keep it in that position for too long or it pains. What exercises could I do to help strengthen my shoulder and get rid of this pain?

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