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Fit&Well reports that physical therapist Erin Cannon recommends thread the needle, banded shoulder external rotations and shoulder CARs as shoulder mobility exercises. She suggests starting with two to three sets of five to 10 repetitions, three times a week, while adjusting the range and effort to individual comfort.
Physical therapist Erin Cannon recommends three mobility exercises—thread the needle, banded shoulder external rotations and shoulder CARs—for people looking to maintain shoulder movement as they age, according to a Fit&Well report. Cannon, identified as a therapist with Hackensack Meridian JFK Johnson Rehabilitation Institute, says the exercises may help maintain range of motion and encourage circulation around the joint; the report does not establish that they prevent injuries or guarantee protection from age-related problems.
The three moves use different kinds of shoulder movement. Thread the needle combines torso rotation with reaching an arm overhead and then beneath the body. The banded exercise works on external rotation against resistance, while shoulder CARs—controlled articular rotations—take one arm through a slow circle within a comfortable range. A mat and resistance band are needed for the full routine described in the report.
Cannon suggests a general starting point of two to three sets of five to 10 repetitions, performed three times per week. For movements done one side at a time, the repetitions are completed on each side. The report says the appropriate number can differ between people and recommends that newcomers begin at the lower end and build gradually. It does not provide a single prescription for every person.
Form guidance includes keeping a vertical, controlled posture and engaging the core rather than excessively arching or rounding the back. For banded rotations, elbows should stay close to the torso; a rolled towel between the elbow and body is suggested if that position is difficult. For shoulder CARs, Cannon advises keeping the moving arm close to the body and staying within a comfortable range.
A Practical Routine for Daily Reach
Shoulder discomfort can make ordinary tasks such as getting dressed or putting away groceries harder, the report notes. Mobility exercises may offer a structured way to move the joint through several directions, but Cannon’s recommendations are guidance on exercise, not a diagnosis or a promise of injury prevention. The report also distinguishes mobility work from strengthening: strengthening the muscles around the shoulder may help support the joint, while mobility work focuses on movement.
The emphasis on a comfortable range and gradual progression matters because people’s mobility and physical condition vary. A routine that is manageable for one person may not suit someone with pain, a current injury or restricted movement. The article advises checking with a doctor before trying the exercises in those circumstances, rather than pushing through symptoms.
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How the Three Moves Differ
The report presents the exercises as a short routine rather than a new clinical treatment or a finding from a research trial. Thread the needle begins on hands and knees: rotate the torso, reach one arm upward, then bring that shoulder toward the mat while sliding the arm beneath the body. The movement is repeated on the other side, with the spine kept from excessive rounding or arching.
For banded external rotations, stand with feet hip-width apart, elbows bent to about 90 degrees and held near the sides. Pull the resistance band apart by rotating the shoulders outward, pause briefly, then return with control. Shoulder CARs are performed standing: slowly circle one arm overhead and around, turning the thumb as directed, then repeat the circle in reverse and switch arms. In each movement, the report stresses controlled motion rather than forcing the shoulder to its limit.
“A general standard to follow could be two to three sets of five to 10 reps, three times per week.”
— Erin Cannon, physical therapist at Hackensack Meridian JFK Johnson Rehabilitation Institute, as quoted by Fit&Well
Limits of the Exercise Guidance
The supplied report does not cite a clinical study measuring whether these three exercises prevent shoulder injuries, preserve mobility over time or improve circulation by a specific amount. It presents them as Cannon’s recommendations, not as a tested treatment plan. The source also does not set out how the routine should be adapted for particular diagnoses, levels of pain or recovery from surgery.
No publication date is provided in the supplied material, and it is unclear whether Cannon recommends these moves for every older adult or for people with particular mobility goals. Anyone with an injury or mobility concern is advised by the report to speak with a doctor before attempting the exercises. The guidance does not specify what to do if pain develops during a repetition; readers should not assume that discomfort should be ignored.
Start Gently and Check Your Form
The report’s practical next step is to begin with the lower end of the suggested repetition range if exercise is new, then increase gradually as appropriate. Readers can use the described movement cues to keep the back controlled, elbows close to the body during band work and shoulder circles within a comfortable range. The source does not give a schedule for reassessing progress or a clinical follow-up plan.
People with existing injuries or concerns about their mobility should consult a doctor before starting, as the report advises. If movement is painful or difficult, individualized guidance from a qualified health professional may help determine whether these exercises are suitable. The Fit&Well article does not report a new guideline or forthcoming medical update; its development is the publication of Cannon’s three-move recommendation and general exercise instructions.
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 gives a general guideline of two to three sets of five to 10 repetitions, three times per week. Cannon says the right number can vary, and beginners are advised to start at the lower end and progress gradually.
Do these exercises guarantee protection from shoulder injuries?
No such guarantee is established in the supplied report. It attributes to Cannon the view that mobility work can help maintain range of motion and encourage circulation, but it does not provide evidence that this routine prevents injuries.
What equipment is needed?
The routine described uses an exercise mat and a resistance band. The mat is used for thread the needle, while the band provides resistance for external rotations.
Who should get medical advice before trying the moves?
The report advises speaking with a doctor before attempting the exercises if you have an injury or mobility concern. The guidance does not provide individualized modifications for specific conditions.
Source: fitandwell.com
