TL;DR
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Fit&Well reports that physical therapist Erin Cannon recommends thread the needle, banded shoulder external rotations and shoulder CARs for maintaining shoulder mobility. Cannon suggests two to three sets of five to 10 repetitions, three times a week, while noting that routines should be adjusted to the individual.
Fit&Well has reported that physical therapist Erin Cannon recommends three mobility exercises—thread the needle, banded shoulder external rotations and shoulder CARs—to help people maintain shoulder movement as they age. Cannon, identified as a therapist with Hackensack Meridian JFK Johnson Rehabilitation Institute, says the moves can support range of motion and encourage circulation; the report does not establish that they prevent shoulder injuries.
The report says shoulder soreness can affect routine tasks such as putting away shopping and getting dressed. It distinguishes mobility work from strengthening: building the muscles around the shoulder may help support the joint, while regular mobility exercises are intended to keep it moving. These are general recommendations, not an individualized treatment plan.
Cannon suggests a general routine of two to three sets of five to 10 repetitions, performed three times a week. The number of sets and repetitions can vary between people, according to the report. Those who have only recently begun exercising regularly are advised to start at the lower end and build gradually. The moves require an exercise mat and resistance band; the shoulder CAR exercise is performed without equipment.
For thread the needle, begin on hands and knees. Rotate the torso and raise one arm, then bring that shoulder toward the mat while reaching the arm underneath the body. Repeat on both sides. The instructions advise keeping the core engaged and avoiding excessive rounding or arching of 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 the band apart by rotating the shoulders outward, then return with control. The report advises keeping the torso steady and not arching the lower back; a rolled towel between an elbow and the body may help keep the elbow in place.
For shoulder CARs—controlled articular rotations—slowly circle one arm through its comfortable range, first leading with the thumb and then reversing direction while leading with the little finger. The guidance says to keep the movement controlled, stay within a comfortable range and avoid rounding or arching the back.
Mobility for Everyday Shoulder Use
The recommendations address a practical concern: shoulder discomfort or restricted movement can make ordinary activities, including dressing and reaching overhead, harder. The report offers readers a brief set of movements and form cues that can be done at home, with a band needed for one of the three exercises.
The advice should not be read as proof that these exercises will protect every person from injury or prevent age-related changes. The source attributes possible range-of-motion and circulation benefits to Cannon, but supplies no study results or outcome measurements. The usefulness and appropriate range of movement may differ by person, and the report explicitly says repetition targets are not the same for everyone.
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The Three Moves and Their Form
The report frames the exercises as mobility work, alongside—not instead of—strengthening the muscles around the shoulder. Its central practical point is posture: Cannon emphasizes maintaining a vertical posture where applicable and controlling the trunk so the movement comes from the shoulder rather than excessive back movement.
Each exercise has a different emphasis. Thread the needle combines torso rotation with an arm reach; external rotations use a band while the elbows remain tucked; and shoulder CARs move the arm through a controlled circle. The article gives a shared starting target of five to 10 repetitions, with thread the needle and CARs performed on each side. It does not report a clinical trial or compare these movements with other shoulder programs.
“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 source material does not provide the report’s publication date, research data, or evidence that these particular exercises prevent injury. It describes Cannon’s recommendations and their intended role in maintaining movement, but does not quantify effects on pain, circulation or long-term shoulder health.
It is also unclear whether the routine is suitable for a reader with a specific condition, previous injury, or current pain. Fit&Well advises speaking with a doctor before trying the exercises when injuries or mobility concerns are present. Readers should not treat the repetition range as a personalized clinical recommendation.
How Readers Can Apply the Advice
The report offers no announced follow-up study or additional milestone. Its practical guidance is to begin with a comfortable range and, for people new to regular exercise, start with fewer repetitions before gradually increasing. Controlled movement and steady posture are emphasized throughout, with the banded exercise requiring particular attention to keeping the elbows close to the body.
Anyone with an injury or mobility concern is advised by the report to speak with a doctor before attempting the routine. Whether these moves are appropriate, and how they should be adapted for an individual, remains a matter for qualified professional guidance.
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 quotes Cannon suggesting a general guide of two to three sets of five to 10 repetitions, three times per week. She notes that an appropriate amount may differ between people.
What equipment is needed?
The routine calls for an exercise mat and resistance band. The band is used for external rotations; the other two exercises do not require a band.
Are the moves confirmed to prevent shoulder injuries?
No such finding is provided in the source material. The report presents the moves as recommendations to help maintain range of motion and encourage circulation, not as proven injury prevention.
What should someone with shoulder pain or an injury do?
Fit&Well advises speaking with a doctor before attempting the exercises if there is an injury or mobility concern. The article does not provide individualized medical advice.
Source: fitandwell.com
