Mine also subluxed again the other week actually. Picking up some dumbells after some side laterals, so they weren't even heavy about 10 or 12 kilo. My shoulder was totally relaxed as I bent foward as opposed to 'deadlifting' them :rollseyes: and felt it pull out of its socket slightly.
Whether its a chest/shoulders/legs/arms/back that I'll be working I always grab some 2.5KG plates and do:
8-10 standing fly
8-10 diagonal fly
8-10 diagonal fly (opposite diagonal)
8-10 horizontal external rotation
8-10 'around the worlds'
That's after a few minutes on the x-trainer so the heart rate it raised and I'm nice and warm before touching anything I can hurt myself with
Legs have their own protocol to be warmed up with
![Wink ;) ;)](/styles/default/xenforo/vbSmilies/Normal/wink.gif)