<human>: I'm male, 19 years old. I dislocated my shoulder a little more than a year ago and haven't had any other major problems since then. I've had full range of motion and no pain or discomfort other than an occasional clicking sound so I thought I was in the clear.

EXCEPT earlier today I reached up to slap a ball and I heard this loud sound sort of like paper crumpling and it felt like my shoulder was coming apart again. Fortunately my arm is still in its socket but now I have a soreness and pain when trying to raise my arm above 90 degrees.

I have no idea what I did wrong and its very worrying. Are there any exercises that can help me with shoulder stability? Will this go away on its own? Is this a rotator cuff tear?
I'd really appreciate any help. Thanks so much!

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<bot>: dislocated shoulder 1 year ago. recently made a very strange sound when i reached up and now theres pain and lack of mobility