Hi Doctors,
Two weeks ago I dislocated my left shoulder. I felt and heard my arm pop out of shoulder joint and then pop back in after a few seconds. I had a doctor take a look at it, and after performing various exercises he said I was good to go but should take it easy for a few days.
In the last two weeks I have been slowing exposing myself to more and more exercise. I went from not being able to press a barbell overhead to pressing with a slow tempo with weight. It seems like I can perform most of the movements without any pain if I reduce the weight or add tempo to the movement. Except for pull ups. Yesterday, I tried to do a pull up and after the second rep I felt my shoulder “pop” again when I lowering myself to the starting position. The pop was follow by sharp pain that dissipated fairly quickly and I was able to finish my workout. I do not think I dislocated it there but there was a weird popping sensation. I should mention that I can do a lat pull down with low weight and tempo just fine, and I can even do chin ups as long as I lower myself slowly.
Do you have any recommendations on how the best way to rehab my shoulder so that I can do pull ups again? My plan is to continue doing chin ups and slowly introduce more weight to the lat pull down over a few weeks.