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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. She suggests two to three sets of five to 10 repetitions, three times a week, while advising people with injuries or mobility concerns to consult a doctor first.
Physical therapist Erin Cannon recommends three shoulder mobility exercises—thread the needle, banded external rotations and shoulder CARs—for people looking to maintain shoulder movement as they age. In a report by Fit&Well, Cannon says the exercises may help maintain range of motion and encourage circulation around the joint; the guidance is general, not a guarantee of injury prevention or a treatment plan.
The exercises use different movements and equipment. Thread the needle is performed on hands and knees, rotating the torso and reaching one arm upward before sliding it underneath the body. The banded rotation is done standing with elbows bent and held close to the sides while the hands pull a resistance band apart. Shoulder CARs—controlled articular rotations—are slow arm circles performed one side at a time, staying within a comfortable range.
Cannon’s suggested starting framework is two to three sets of five to 10 repetitions, three times per week. For exercises done one side at a time, the repetitions are performed on each side. The report says the appropriate number of sets and repetitions can vary between individuals; people new to regular exercise are advised to begin at the lower end and build gradually.
Form is part of the guidance. Cannon advises keeping a vertical posture where applicable and engaging the core without excessive arching or rounding through the back. During banded rotations, the elbows should remain near the trunk; a rolled towel between an elbow and the body can help maintain position. For shoulder CARs, the arm should stay close to the body and move only through a comfortable range. The report recommends a mat and resistance band and says people with injuries or mobility concerns should speak with a doctor before trying the routine.
Simple Moves for Daily Shoulder Use
Shoulder discomfort can affect routine tasks such as getting dressed or putting away shopping, according to the Fit&Well report. The recommendations offer a short, structured set of movements that readers may be able to add to an existing activity routine, with an emphasis on controlled motion rather than forcing a stretch.
The practical value is in the specific instructions: a suggested weekly frequency, repetition range and technique cues give readers a starting point. But the report does not provide evidence that these exercises prevent shoulder injuries for everyone, nor does it establish that they are suitable for every person. Anyone with pain, a diagnosed condition or restricted movement may need individualized advice rather than a general exercise plan.
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Why the Three Exercises Differ
The three movements address shoulder mobility in different ways. Thread the needle combines shoulder movement with rotation through the upper body. The band exercise uses resistance while the shoulders rotate outward, and shoulder CARs take the arm slowly through a broad circle. Together, these choices explain why Cannon recommends more than one movement rather than repeating a single drill.
The report also distinguishes mobility work from strengthening: it says strengthening muscles around the joint can help avoid injury, while regular mobility work is intended to keep movement available. It does not present the three exercises as a complete strength program. The source identifies Cannon as a physical therapist with Hackensack Meridian JFK Johnson Rehabilitation Institute and attributes the exercise guidance to her.
“A general standard to follow could be two to three sets of five to 10 reps, three times per week.”
— Erin Cannon, physical therapist with Hackensack Meridian JFK Johnson Rehabilitation Institute, as quoted by Fit&Well
Limits of the General Guidance
The report does not state that the routine has been tested in a clinical study or provide outcome data showing how much it changes range of motion or injury risk. It also does not specify an age threshold for “as you age,” or explain how to adapt each move for particular diagnoses, previous surgery or different levels of pain. Cannon’s suggested repetitions are presented as a general standard, not a prescription for every reader.
It is also unclear from the source whether the exercises are appropriate for someone currently experiencing shoulder pain. The report advises consultation with a doctor for injuries or mobility concerns, but does not give a detailed list of warning signs. Readers should not interpret the routine as a substitute for individualized assessment or as proof that discomfort can be safely exercised through.
Start Gently and Monitor Comfort
For readers without injuries or mobility concerns who choose to try the movements, the report’s guidance is to begin with the lower end of the suggested range and increase gradually. Keep the movements controlled, maintain the posture cues, and stay within a comfortable range. Stop if a movement causes pain or other concerning symptoms and seek professional advice as appropriate.
The source gives no announced follow-up study, clinical milestone or further update. The next step for an individual depends on their own mobility and health history: people who are unsure whether the exercises fit their needs should discuss them with a doctor or qualified physical therapist before starting.
Key Questions
Which three shoulder mobility exercises does the physical therapist recommend?
Erin Cannon recommends thread the needle, banded shoulder external rotations and shoulder CARs, or controlled articular rotations. The recommendations were reported by Fit&Well.
How often does Cannon suggest doing the exercises?
She gives a general guideline of two to three sets of five to 10 repetitions, three times per week. The report says the right amount can vary from person to person, and beginners should start at the lower end.
What equipment is needed?
The report lists an exercise mat and resistance band. The mat is used for thread the needle, while the band is used for external rotations. Shoulder CARs are performed standing without listed equipment.
Should people with shoulder pain try these moves?
The source advises people with injuries or mobility concerns to speak with a doctor before attempting the exercises. It does not establish that the routine is appropriate for every person with pain.
Do these exercises guarantee protection from shoulder injuries?
No such guarantee is established in the report. Cannon presents the moves as a way to help maintain range of motion and encourage circulation; the source does not provide evidence that they prevent injuries for everyone.
Source: fitandwell.com
