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I have recently received my second shoulder surgery for a torn Labrum. I first dislocated it playing football in 2005, had surgery on December 19th, and went through 3 months of physical therapy. I then reinjured it playing baseball...I dove for a ball and landed on my right shoulder. I had played every game the 4 previous weeks. I then had surgery on August 31st and am currently stuck in physical theropy now. I was wondering what kind of workouts to do so i can play baseball competetivly my senior year.
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Do small muscle workouts which will do much more to help stabilize your shoulder than big muscle workouts.

Small Muscle Exercises
1. Lay on side and put arm on top side. Take a small plate (2 or 5 lb weight) and rotate your arm from the elbow to the hand. Move from your stomach all the way up.
2. You can either sit or stand but take small weights in each hand and raise them just above shoulder level in front of you. Don't go to high or you will too much strain on your arm. Also, go at an angle outward and not completely to your front.
3. Same thing but go from your side upward completely at the side and not toward the front.
4. Close grip bench press - this is mainly a chest / tricep exercise but the back of your shoulder will get some benefit as well
5. Reverse butterflys on a weight bench.

Those are a few quick ones and I hope they help. Biggest thing to remember is don't throw the weight but lift the weight. This happens when you have too much weight or get tired. Push yourself but not at the expense of doing it correctly. Also stretch to get range of motion which will be a huge plus as well.

Best of luck on getting healthy and hope you have a successful season.

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