Hello,

Please see a local physiotherapist who can help you to develop a program that will firstly increase local stability around the shoulder joint (referring to your shoulder stabilisers, Wikipedia reference-linkrotator cuffs or SITS group).

These muscles if damaged or stretched during dislocation may be inhibited as a neuro-protective response to injury, and will require first to be activated through specific isolated and controlled movements. This must take into account the muscular balance around your shoulder. The physio can provide you with the specific exercises for specific mm groups, and stretches to do this as s/he would be able to examine you in person.

Additionally, then it would be important to move to more compound movements which are stable (ie. machine press, machine pull downs, machine bench) as you will be able to move larger loads (slowly) and maintain activation of the SITS group.

After this you will have to slowly progress to maintaining that activation throughout daily activities, and more complex and dynamic exercise. This will allow you to improve neural recruitment during throwing for example, but that is at least a few months off.

Take at least 8-12 weeks with a Physio to build a strong foundation for a long and pain free future.

Regards