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Fit&Well reports that physical therapist Erin Cannon recommends thread the needle, banded shoulder external rotations and shoulder CARs as mobility exercises for maintaining shoulder range of motion. Cannon suggests two to three sets of five to 10 repetitions, three times a week, while advising people with injuries or mobility concerns to speak with a doctor before trying them.
Fit&Well has outlined three shoulder mobility exercises recommended by physical therapist Erin Cannon for people seeking to maintain shoulder movement as they age: thread the needle, banded shoulder external rotations and shoulder CARs. The report says regular mobility work may help maintain range of motion; it does not establish that the exercises prevent injuries or are appropriate for everyone.
Cannon, identified in the report as a physical therapist with Hackensack Meridian JFK Johnson Rehabilitation Institute, recommends the moves to work the shoulder through different movements. Fit&Well says the exercises require an exercise mat and resistance band, though the band is used for only one of the three. The report also advises maintaining an upright posture where appropriate and working within a comfortable range.
For thread the needle, start on hands and knees. Rotate the torso and lift one arm toward the ceiling, then bring that shoulder toward the mat while reaching the same arm beneath the torso. Repeat on both sides, keeping the core engaged and avoiding excessive rounding or arching of the spine.
For banded external rotations, stand with feet hip-width apart, elbows bent to about 90 degrees and held close to the sides. Pull the band apart by rotating the shoulders outward, then return under control. Cannon’s guidance, as reported by Fit&Well, includes keeping the lower back from arching excessively; a rolled towel between the elbows and torso can help keep the elbows in position.
For shoulder CARs—controlled articular rotations—stand upright and slowly circle one arm, first leading with the thumb and then repeating in the opposite direction while leading with the little finger. Keep the movement controlled, stay within a comfortable range and avoid compensating by arching or rounding the back. The report gives a general suggestion of two to three sets of five to 10 repetitions, three times weekly, but notes that a suitable amount varies by person. People new to regular exercise are advised to start at the lower end and build gradually.
Keeping Daily Shoulder Movement Comfortable
Shoulder discomfort can make routine tasks—such as getting dressed or putting away shopping—harder, according to Fit&Well. Mobility exercises offer a structured way to move the joint through a range of positions, while the banded exercise also adds resistance. That can make the advice relevant to readers who want to include shoulder movement in a general exercise routine.
The report presents these movements as a way to support range of motion and circulation, not as a guaranteed method to prevent injury or treat pain. The practical takeaway is to use controlled technique, choose a tolerable range and avoid treating the suggested repetition schedule as a prescription that fits everyone.
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How the Three Moves Differ
The recommendations combine a kneeling, trunk-rotation movement with a standing resistance exercise and a slow arm circle. Thread the needle pairs shoulder movement with torso rotation; the band exercise focuses on outward shoulder rotation with elbows at the sides; and shoulder CARs take the arm through a controlled circle. The source does not compare these exercises with other routines or report results from a clinical trial.
Fit&Well says strengthening the muscles around the shoulder can also play a role in avoiding injury, alongside regular mobility work. Its report focuses on Cannon’s three exercise recommendations and form cues rather than on a specific diagnosis, treatment plan or age-based exercise program.
“A general standard to follow could be two to three sets of five to 10 reps, three times per week.”
— Erin Cannon, physical therapist, as quoted in Fit&Well
Limits of the Exercise Guidance
The report does not provide study results showing how much these exercises change shoulder mobility, nor does it establish that they prevent shoulder injuries. It also does not specify how long people should continue the routine or how to adjust it for particular health conditions. The suggested frequency and repetitions are general recommendations attributed to Cannon, not a personalized assessment.
People with an existing injury or mobility concern are advised by the report to speak with a doctor before attempting the moves. It does not describe which symptoms require stopping an exercise or provide individual clinical guidance. Anyone who experiences discomfort should avoid forcing the movement and seek appropriate professional advice.
Adapting the Routine Safely
The next step for readers interested in the exercises is to begin with the simpler, comfortable range of movement and use the report’s form cues. Fit&Well advises people who have only recently started exercising to begin with five repetitions and two sets, then increase gradually if comfortable, rather than immediately aiming for the upper end of the suggested range.
Those with injuries or mobility concerns should consult a doctor before starting. The report does not announce a follow-up study or a separate clinical recommendation, so further guidance would depend on an individual’s needs and advice from a qualified health professional.
Key Questions
Which three shoulder mobility exercises does the report recommend?
Physical therapist Erin Cannon recommends thread the needle, banded shoulder external rotations and shoulder CARs, according to Fit&Well.
How often does Cannon suggest doing the exercises?
The report attributes to Cannon a general suggestion of two to three sets of five to 10 repetitions, three times a week. It says the right amount can vary from person to person.
What equipment is needed?
The exercises are described as requiring an exercise mat and a resistance band. The band is used for the external-rotation exercise; the other two are bodyweight movements.
Should people with shoulder injuries try these moves?
Fit&Well advises people with an injury or mobility concern to speak with a doctor before attempting the exercises. The report does not provide individualized advice for specific conditions.
Source: fitandwell.com
