Shoulder injury

>>40875063
Fuck exercising. You need to eat. Like a lot

>>40875063
lat raises and ohp

>>40875084
this. and fix posture. But if i could suggest anything it would just be start with light shoulder raises using dumbbells and gradually get heavier

>>40875063
Fix posture

>>40875063
You need to go to a doctor. If it was a bad dislocation, then you will be far more likely to re-dislocate your shoulder. You can turn a simple fix into a really expensive complicated fix by avoiding being seen by a doctor.

>>40875063
I also have shoulder instability and have already had orthopedic surgery on one side, just PT for the other side but probably surgery soon since it's popped out again recently. From PT and my surgeon, my external rotation was very imbalanced, and this is common because internal rotation is easier and more common to work out. So when I went to PT, both post surgery and for the side I haven't had surgery yet, I would train external rotation to be stronger. My shoulders dislocated anteriorly, which is most common.

1rm lateral raises

>>40875567
Also forgot to add that >>40875553 is right, you should see a doctor. MRIs are expensive even with insurance so if he can pick anything up with the x-rays, it's worth a look. The reason reinjury is so common with dislocated shoulders is you end up tearing the labrum which is cartilage and cartilage will not heal back properly (mine attached to my rib on my surgery side). Sprains and tears in muscle will heal, but cartilage tears need intervention. Also you're entire shoulder capsule is likely loosened. They tighten it up during surgery (they tend to overtighten, but it's better than reinjury).

I fucked my shoulder
When I was in physio they got me to do lots of stretched, but also something resembling one handed lat pulldowns, and rear delt flies
Also, obviously, go easy on the bench

>>40875679
>>40875646
>>40875092
I don't recommend lifting heavy on a dislocated shoulder, especially if this is your first dislocation. Some people are lucky and only dislocate once. This is why I had PT only on one side as described >>40875567 until I reinjured it. It's a pain in the ass and takes longer but start small with resistance bands until you can start moving back to weights. You may be able to move your arm no pain within hours but the damage is there and you don't wanna fuck it up.

>>40875063
Hey dude. I dislocated my shoulder in a biking accident a few years back and have dislocated it a few times since.
Here's what I would suggest: Rotator cuff exercises! These are crucial to keeping that arm in the joint man. External rotation is key. I started focusing on that and haven't dislocated my shoulder in almost a year, and things feel a lot more stable.

>>40875063
ha. i can do that with my shoulder as well

>>40875063
Get resistance bands and do all the rotator cuff rehab exercises. Then add in front and side raises with light bands. Skip ohp for the rest of your life.