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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 starting with two to three sets of five to 10 repetitions, three times a week, while adjusting to individual ability and consulting a doctor about injuries or mobility concerns.
Fit&Well has reported three shoulder mobility exercises recommended by physical therapist Erin Cannon for people seeking to maintain shoulder movement as they age: thread the needle, banded external rotations and shoulder controlled articular rotations, or CARs. The guidance offers a practical routine, but it is not a guarantee against injury and may not suit people with existing shoulder problems.
Cannon, identified by Fit&Well as a physical therapist with Hackensack Meridian JFK Johnson Rehabilitation Institute, recommends the moves to support range of motion and encourage circulation around the joint. The report says shoulder soreness can affect daily tasks such as getting dressed or putting away shopping. It also notes that strengthening muscles around the shoulder and regular mobility work address different aspects of movement.
For thread the needle, begin on hands and knees. Rotate the torso, reach one arm toward the ceiling, then bring that shoulder toward the mat as the arm passes beneath the body. Repeat on both sides, keeping the core engaged and avoiding excessive rounding or arching through the back.
For banded external rotations, stand with feet hip-width apart, elbows bent to about 90 degrees and held close to the sides. Pull a resistance band apart by rotating the shoulders outward, pause, and return with control. For shoulder CARs, slowly circle one arm through a comfortable range, moving in both directions before switching sides. Cannon’s form guidance includes maintaining a steady posture, keeping the core engaged and not forcing the arm beyond a comfortable range.
Mobility for Everyday Shoulder Movement
Shoulder mobility can matter in ordinary activities that involve reaching, dressing and lifting. The report gives readers three exercises with clear movement patterns, rather than presenting mobility as a single stretch or a substitute for all shoulder training. It also emphasizes controlled movement and posture, which may help readers recognize when they are straining or compensating through the back.
The suggested routine is a starting point, not a personalized prescription. Cannon says repetition and set needs vary by person. For readers with pain, an injury or restricted movement, the practical takeaway is to seek appropriate guidance rather than assume that a general exercise list addresses the cause.
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How the Routine Is Structured
The Fit&Well report pairs the three moves with a resistance band and an exercise mat. Its suggested general schedule is two to three sets of five to 10 repetitions, performed three times per week; thread the needle and CARs are counted on each side. Cannon advises people who have only recently started exercising regularly to begin at the lower end and gradually increase.
The exercises differ in how they move the shoulder: thread the needle combines upper-body rotation with an arm reach, external rotations use light band resistance, and CARs guide the arm through a controlled circle. The report describes these as mobility work and does not provide evidence that they prevent injuries or treat a particular condition.
“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 General Exercise Advice
The source material does not establish that these moves prevent shoulder injuries, nor does it describe clinical testing of the routine or compare it with other mobility programs. It also does not specify the report’s publication date. The suggested repetitions are general guidance, not an individualized plan, and the material does not set out modifications for particular diagnoses or levels of pain.
Fit&Well advises readers with injuries or mobility concerns to speak with a doctor before attempting the exercises. The report does not define what level of discomfort is acceptable; readers should not interpret that absence as permission to push through pain.
Adapting the Moves Safely
Readers who choose to try the routine can begin with fewer repetitions, move slowly and stay within a comfortable range, following Cannon’s advice to build gradually. The banded rotation requires a resistance band; a rolled towel between the elbow and torso is suggested in the report if keeping the elbow close to the body is difficult.
Anyone with an injury, persistent symptoms or concerns about mobility should check with a qualified health professional before starting. The report offers no follow-up findings or scheduled next development, so whether these exercises are suitable for a particular reader remains a matter for individualized advice.
Key Questions
Which three shoulder mobility moves does the report recommend?
Physical therapist Erin Cannon recommends thread the needle, banded shoulder external rotations and shoulder CARs, or controlled articular rotations.
How often does Cannon suggest doing them?
The report quotes a general guide of two to three sets of five to 10 repetitions, three times per week. The appropriate amount can vary; beginners are advised to start at the lower end and increase gradually.
What equipment is needed?
The exercises use an exercise mat and resistance band. The mat is used for thread the needle, while the band is used for external rotations.
Should someone with shoulder pain try these exercises?
Fit&Well advises people with injuries or mobility concerns to speak with a doctor before attempting the moves. The report does not offer a diagnosis or individualized modifications.
Source: rss
