Rotator-cuff / impingement — right shoulder. Pain lives in the overhead arc, worst at ball impact.
Play by the traffic light: 🟢 dull & settles = OK · 🟡 achy but gone next day = cap volume · 🔴 sharp catch / sore next morning = stop.
Groundstrokes are usually fine — modulate the serve (50–60%, slice over kick, no smashes).
Calm it down · daily
Isometric external rotationElbow at your side, press the back of your hand into a doorframe — pain-free intensity.
5 × 30–45sPendulumsLean over, let the arm hang, swing small circles to decompress the joint.
30s each way
Build load tolerance · 3× / week
Eccentric external rotationBand or light DB — slow 4-second lowering. The key drill for pain at impact.
3 × 12Band pull-apartsArms straight at chest height, pull apart and squeeze the shoulder blades.
3 × 15Prone Y raiseFace down, thumbs up, lift the arms into a Y.
3 × 12Prone T raiseFace down, lift the arms straight out to a T.
3 × 12Low-trap raiseArm hanging off a bench at ~135°, thumb up, lift.
3 × 12Full-can raiseThumb up, raise to shoulder height ~30° forward. Never empty-can (thumb down).
3 × 12
Mobility · daily
Cross-body stretchPull the arm gently across your chest.
2 × 30sSleeper stretchSide-lying on the sore shoulder, gently press the forearm toward the floor.
2 × 30s
Avoid while irritated: empty-can raises (thumb down), heavy overhead press, and pushing through sharp pain on the serve.