Hello Aaron, the first time I dislocated my shoulder I was 15 as well, after that It happened again 4 times, but luckly haven't happen for the last 10 years. I have learn not to expose my shoulders to danger. Of course it depends on each case, not sure in wich direction your shoulder pop out, but for me I have to avoid any technique that my arm go to far from my body. The strengh exercises have become part of my routine and for a long time I did it daily and currently I make once or twice a week. The key while training is, if you have doubt, retreat. Of course, must important, do not ignore an advice of a doctor, who is probabily the best person to advice you :) Keep in touch, Felipe