Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Full can
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.
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Purpose of the exercise
Aims to strengthen the supraspinatus and anterior/middle shoulder head. Improves scapular stability and controlled shoulder lift. Supports recovery and prevention in shoulder pain.
Supplies
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One or two light dumbbells (optional)
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Flat surface
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Possible mirror for technique control
Starting position
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Stand upright with feet hip-width apart
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Arms along the body
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Thumbs up
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Arms slightly in front of body in scapular plane
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Knees slightly bent
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Core slightly tightened
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Shoulders low and stable
Implementation
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Raise the arms in a controlled forward slant
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Keep thumbs up
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Lift to about shoulder height
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Keep slight bend in elbows
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Actively tighten the shoulder muscles at the top
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Lower the arms slowly and in a controlled manner
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Maintain control throughout movement
Points of interest
✓ 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
When this exercise?
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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Related complaints
Shoulder pain
Shoulder problems are common. Sometimes shoulder problems are also a recurrent injury.
Rotator cuff rupture
A rotator cuff rupture is a tear in one of the tendons that support the shoulder joint....
Subacrominial pain syndrome (SAPS)
Complaints occur when lifting or turning the arm inward/outward and the...