I'm trying to increase my anterior shoulder strength in an attempt to help rehabilitate my shoulders. When I was younger, I did lots of push ups in order to get bigger triceps and chest muscles. As a result my front shoulder and chest muscles became quite developed, but my back and rear shoulder muscles were neglected. I think that's why I have a shoulder problem where my shoulders easily dislocate and I have some impingement problems in my right shoulder.
I've recently been trying to increase my rear shoulder and back muscle strength. But because of my schedule, I've only had time to work them out once a week. I'm wondering if this is frequent enough for increasing strength? Or will I need to fit in exercises more often in the week so that those muscles won't atrophy due to inactivity?
(I'm aware that I should also be doing rotator cuff exercises - and should probably see a physiotherapist about my shoulders - but right now I'm just asking about whether exercising those muscles once a week is alright.)