If you are hyper mobile (you are) you have to find stable postions.  This stable CAT 1 movement is the key.  I often won’t let my dancers/yogis jerk because they simply don’t have the stability.  Grind away and be stable.

Sliding surface work it the best for you.  Don’t pull on that capsule.  If you can’t get stable and keep dislocating.  Go talk to an MD.

Kstar