There is no exercise that works well for this. With this many dislocations, chances are it will keep happening unless you have surgery. Especially if you keep up with the sports. All the tissue in the shoulder that holds things together is stretched out and loose. Being so young the reserch shows that without surgery your shoulder will keep dislocating.

Good luck!!

I have had more trouble with my shoulder since surgery then I had before surgery, with the scar tissue and something not healing correctly and now arthritis that is why my neck surgeon will not touch me after two neck surgeries remember, you are young and things can happen later on and also get a second and possibly a third opinion if possible you might want to use it a little so your shoulder will not freeze up on you, I am no Dr. But I am speaking from experience plus being a caregiver, heck. I have even taken care of dr's. (they are the worse patients I have ever taken care of). You might even talk to a naturopathic Dr. I hope I have helped!

Sincerely,
sandy

Vince; the main cause for recurrent shoulder dislocations is weak rotator cuff muscles. These are the muscles around your glenohumeral joint(fancy name for the biggest joint in the shoulder complex). I recommend you try pre(progressive strengthening exercises) before you consider surgery. If you have a personal instructor/trainer who is aware of these exercises, you should start them. There are specific exercises for each muscle in the rotator cuff. I mention progressive because if you start with heavy weights the dislocation will just recur. If you can, it would be better to consult a physiotherapist.