I injured my shoulder playing rugby. I underwent an arthroscopic repair of a torn glenoid labrum. The recuperation and rehabilitation has been long and slow. As a result I have lost size and strength in my upper body and particularly my shouders, upper back and neck.

I suppose the best way to build the kind of muscle I need for rugby I should be hitting the military presses hard.

Has anyone had experience with this kind of injury?

Can anyone recommend a program?