Sometimes doing something simple can pop my shoulder out. it hurts for about a week after it not dislocatung but it pops out & i twist back to pop in.?

See ortho doc: Sounds you have some laxity of your joint capsule. Frequent and recurrent dislocation can lead to more serious injury of your shoulder. You may need a surgery to tighten your shoulder joint capsule.

Subluxations: The shoulder is inherently unstable buildt for motion rehab strenghthen rottor cuff like a maniac should get better see orthopedist and therapist assuming you jhave had no dislocations in past surgery can assist called capsular shift.