The full can is a shoulder exercise in which you raise the arms in front of the body at an angle with the thumbs pointing up, as if you were holding a can that is not emptied. The movement takes place in the scapular plane (about 30-45 degrees in front of the body), which is a natural and safe position for the shoulder joint.
This position puts less stress on the shoulder than traditional abduction exercises. The exercise is often used within shoulder rehabilitation to stimulate controlled muscle activation of the rotator cuff and shoulder muscles.
Aims to strengthen the supraspinatus and anterior/middle shoulder head. Improves scapular stability and controlled shoulder lift. Supports recovery and prevention in shoulder pain.
One or two light dumbbells (optional)
Flat surface
Possible mirror for technique control
Stand upright with feet hip-width apart
Arms along the body
Thumbs up
Arms slightly in front of body in scapular plane
Knees slightly bent
Core slightly tightened
Shoulders low and stable
Raise the arms in a controlled forward slant
Keep thumbs up
Lift to about shoulder height
Keep slight bend in elbows
Actively tighten the shoulder muscles at the top
Lower the arms slowly and in a controlled manner
Maintain control throughout movement
✓ Move in the scapular plane
✓ Keep thumbs up
✓ Shoulders low and stable
✓ Move in a controlled manner without momentum
✓ Move within a pain-free range
✗ Shoulders raised towards ears
✗ Swinging the body
✗ Using too heavy a weight
✗ Forcing arms higher than controllable
✗ Ignoring pain in shoulder
The full can is often used within shoulder rehabilitation to improve controlled shoulder lift and rotator cuff activation. The exercise is suitable when light, controlled loading of the shoulder joint is desired.
In addition, this exercise can be used preventively to improve shoulder stability and muscle balance in athletes who perform a lot of overhead movements. Due to the relatively safe position of the shoulder, the exercise is well applicable in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to the individual's load capacity, complaints and recovery status.
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