Squats, deadlifts, rows, bench press (the latter depending on what you mean by "over your head"). Start light, pay attention to form, get someone to show you the ropes if it makes you feel more comfortable.
If you're nursing a wing injury, there are a lot of exercises to rehab shoulders. Krista Scott Dixon put up a video a few weeks on her (free & commercial free) site, www.stumptuous.com
(click on "iron" and "what's new.") You might consider getting a physical therapist to assess your current mobility and suggest some exercises to improve it.
Don't be intimidated by the iron! It's there for you as much as for anyone else. No one cares how much you lift, or at least no one whose opinion you care about cares how much you lift.