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Exercise handout — move better, feel better.
Empty Can Raise
Raise arm to side with thumb down (like pouring out a can). Targets supraspinatus muscle.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Resistance band, Can of soup
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 1 hold / 3 down
Tempo
Step-by-Step Guide
Set up
- Stand with light dumbbell at side
- Turn thumb to point down (like emptying a can)
- Arm slightly in front of body (45 degrees forward)
Step 1 of 5
Raise arm up and slightly forward
Step 2 of 5
Keep thumb pointing down
Step 3 of 5
Stop when arm is at shoulder height
Step 4 of 5
Hold for 1 second
Step 5 of 5
Lower slowly with control
Breathing
- Breathe out as you raise
- Breathe in as you lower
Form Cues
- Thumb stays down
- Don't go above shoulder height
- Move slowly
- Don't swing
Common Mistakes to Avoid
- Thumb pointing up
- Raising too high
- Using momentum
- Arm too far to side
Safety Information
Don't go above shoulder height. Light weight only.
Progressions
Slowly increase weight
Regressions
Use no weight or lighter weight
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.