Hi Ashley, thanks for the detailed history. Seems you had a labral tear. Did they try a repair on it? If so there would have been a fairly specific post op plan so as not to damage the repair. Looking at you there is no need for mass bulking up, but more as you say of a balancing of the shoulder area. I think we best start with what you main problem is as it is a little unclear. Unfortunately once a shoulder had become unstable it it likely to remain somewhat unstable even with a labral repair. There are some should braces that can be used when playing rugby that will limit some arm positions that are more likely to cause subluxation. Right now if you have had the need for a cortisone injection it would follow that less is more in terms of the rehab. Pass on some short terms goals and I'll be happy to pass on some commentary. Might not be until tomorrow though.