Shoulder injury

Hello..
Two years ago I sustained a shoulder injury from a fall. The doctor said it was not quite a dislocated sholder, but more of a popped disc (I'm fairly sure that's what it was called). Ever since the injury my right shoulder has sat forward and I still feel pain if I move it back (and it doesn't go back all the way).
So my question, what measures can I take to increase the mobility of my shoulder so that it will eventually go back to normal (and therefore improve my posture, as well)? I am thinking along the lines of daily excersises (for example), as the doctor recommended massage and physiotherapy. Are there any particular excersises you recommend?
It it normal that it is still sore after two years? Will it ever be like how it was?
Thank you very much for your help.
N

[Bridget A. Hewitt, RN]

Hi and thanks for using the forum.

I am not a physical therapist so I don't really have any expertise in recommending specific shoulder strengthening exercises.  Can you get a referral from your doctor to see a physical therapist?  Even if you could get just a one time consult the PT could set you up with some home exercises.  It is not uncommon to have the shoulder bother you for a long time after an injury, especially in your type of situation where you did not have PT to begin with.  I cannot tell you if the shoulder will ever be the same again as I don't know exactly the type of injury or what exactly was damaged.  Generally speaking, you are young and I don't know why you would not be able to get your shoulder "good as new" again.  Good luck.

Bridget