hi your shoulder is unstable..either bcz of torn tissue in or worn out bony socket..you need a shoulder surgeon assessment and follow up....do not neglect the more it dislocates..more the complex is the situation.....get well soon.dr pankaj agrawal.shoulder knee and joints reconstruction surgeon ahmedabad.

Do strength exercises in gradually process

Hot Fomentation. Gentle Shoulder Stretching. Core Strengthening Exercises. Gentle Neck Exercises. Avoid sleeping on affected side.. Warm up and cool down is a must. Hot fomentation.

Consult an Orthopaedic with Sports injury speciality.

The problem which you are suffering from is known as Recurrent shoulder dislocation or shoulder instability. Ideally you should consult with an Orthopaedic surgeon and get investigated in the form of x rays, MRI scan, sometimes a CT scan. Such problem usually needs to be fixed with a surgery. Neglecting it can increase the complexity of the surgery. Ideally its better to avoid activities like throwing a ball.