I've heard about the weight bearing excersise and bone mass connection but i have a question. If the bulk of your weight bearing excersises is in one part of your body, will the increase in bone mass be confined to that part of the body or are there benefits throughout the body?
Unfortunetly no. You gain bone density where you need it, there may be a "slight" increase all over, but generally it's where you exercise.
Like senseless said. The big compounds are best. Especially as things like hips etc are the worst when it come to healing & the big moves will build them up, but also your other body parts.
Say you do:
(start with a Pulldown
until you get your strength up to a full chin)
(inclined if you prefer)
one arm row
these can be your core moves core moves. Do them all say 3 sets x 10 reps. If you've any problem areas, you also want to work, say your arms need tightening, or you need some ab work, you can add that into a session. Keep them to about an hour.
Start with 5 minutes warm up bike, jogging, skipping, whatever. Then do you workout, then stretch out. Just remember your post-workout shake & you'll grow (bones & everything!).
No need to worry about going heavy at first, just get your form right & go extra slowly as you're bones may need to catch up with your muscular strength. ANY
doubt, then lower the weight & work up again.
Obviously, you are limited until you heal, you could do some bodyweight moves. Deep knee bends for reps (just copy the squat moves, but with no weight, just go up & down until tired), some abs might be possible. It really depends how your shoulder/arm feels as you're doing them, any pain then best to leave stuff for now until you're healed, but definitely plan on weight training from now on if you want healthy bones into old age!