I don't think martial arts are a great idea. I did taekwondo with our Brownies (girl guides) a few weeks ago and imaginary punching really hurt my neck and shoulder. I think it might be too much impact. However, if you are very aware of what your body can do it might be ok (if you are quite careful).

I'm just getting into yoga. I think again we must be careful as to not bend our joints in all sorts of weird ways. I've had instructors that encourage this because they think you are just flexible, but you could be making it worse. Ive done a few sessions and I like the stretching because I actually have really high muscle tone and spasms, so stretching for me is always helpful. Pilates is great - again watch that you don't overdo it or go outside a normal range of motion. But strengthening your core is your best way to help the rest of your body build strength and stability.

I have the exact same problem with my shoulders! My right subluxes all the time and now my left is starting to act up and do the same! It's so frustrating. Though I have built a bit of strength this last year which i think is helping. It just sucks for trying to sleep. I can't sleep on either side!

Nutrition - omega 3 (fish oil capsules) were recommended as they help with lubricating the joints (apparently). I've been taking promega every day as i don't eat fish. I was also told to get adequate protein and make sure to eat lots of fruits and vegetables! I think overall good nutrition just gives a solid foundation for a body that is constantly trying to heal itself!