I have a tear in my labrum. Went through 5 week of physical therapy doing exercises to strengthen the lower and mid traps. It's significantly better, but I still have instances of instability due to laxity in my shoulder joints in general but it's manageable. I would recommend using very low weights (think 2-3lbs), lie with your chest on a yoga ball and your arms hanging to the sides of the ball palms towards the ball. Bring your elbows up, squeezing your shoulder blades together (keep your core tight and flexed, you don't want to feel this in your upper traps) rotate your hands w/ palms facing backwards (towards your feet), rotate your elbow/shoulder so the weight is now next to your ear. (Palms parallel to the floor) Bring the weights out and touch them straight out in front of your head. Your arms should be parallel to the floor. Bring it back in, rotate back to original position , lower arms. Repeat for 15 reps or so. That was just 1 of many exercises the PT had me doing. Do it every day. Or go see a PT if you have the money. I'd recommend that before a shoulder specialist. Would have saved me tons of money. The name my PT called them were "Red Sox" after the baseball team. Apparently a very common exercise among pitchers.