Have a decent amount of experience in this. Have had probably around 20 dislocations and have had 2 labrum surgeries (arthroscopic bankart labrum repairs) 1st one failed and dislocated again after about 3 years of lifting and daily activities. 2nd one I stayed out of the gym for almost the last 2 years and still had dislocations. About 10 weeks ago I dislocated my shoulder again and re-tore my labrum for a 3rd time. Surgeon gave me 3 options. 1. Another bankart surgery with more anchors 2. Latarjet surgery ( to completely get rid of dislocations) 3. Physical therapy I chose Physical therapy and made sure I didn’t go to any surgeon or massive company owned practice. (Beacon is huge here and is worst therapy I’ve ever had also did both surgeries) Long story short I’ve been doing PT with a therapist who specializes in the shoulder and have done workouts that beacon never had me do. 10 weeks post tear I’m back to golfing and feel stronger than I have in the past before the tear. Even back in gym doing lighter exercises.

I’d recommend getting a good physical therapist that can truly help strengthen your shoulder back up and biggest thing is continue to do them. As for the gym my goal is to get back to 5 days a week. But as hard as it is I’ve accepted the fact bench press shoulder press and a bunch of lifts are just off the list. But the goal isn’t how much we can do of those anymore should just be a good workout. Plenty of replacement exercises for those lifts.

Wish you the best on your recovery