Last night at MT class I was sparring against a instructor and we both threw a punch resulting in my arm going up and back. Im pretty sure I know what happened. My shoulder joint came slightly out of position and when I stepped back and it was hanging I felt it pop back in. This is called a shoulder Subluxation which is where your shoulder slightly comes out of socket and pops back in. It hurts. This also happened while I was playing soccer, trying to run and jump off a wall, and when I was playing Basket Ball. the reason im posting is to ask if any of you knew a good number of work outs for the shoulder. It said you need to let it rest, then build up strength. Every time its been hurt I have let it rest but the next time... its just easier to get hurt. Can some one tell me the best way to build up muscle for my shoulder?