My shoulders pop out of place on pullups
Last week my instructor showed us shoulder dislocation stretches. Holy cow, is that a real thing? Are you supposed to be able to do it? I was dying for the next 3 or 4 days. I'd wake up in the middle of the night with my shoulders aching. Obviously I lack something in this department, but I don't know if this is something dangerous to avoid or something to work on.
In my feeble attempts at pullups, that bottom position has always been a bitch. It's when my shoulders pop out at the bottom. I can't figure out how to overcome that without pain. Is it considered proper or improper to not let yourself drop to the hang position on pullups? Because my shoulders popping out of place is really uncomfortable.
So what is the deal with this? Bad, something you should be able to do, a sign that my shoulders are messed up?
Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.