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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 per week, while advising people with injuries or mobility concerns to consult a doctor before starting.
Physical therapist Erin Cannon recommends three shoulder mobility exercises—thread the needle, banded external rotations and shoulder CARs—for people seeking to maintain shoulder movement as they age, according to a Fit&Well report. Cannon, who works with Hackensack Meridian JFK Johnson Rehabilitation Institute, says regular mobility work can support range of motion; the report also advises people with injuries or mobility concerns to speak with a doctor before trying the moves.
The exercises use different kinds of movement. Thread the needle combines a torso rotation with reaching an arm overhead and then beneath the body. The banded exercise works on external rotation while the elbows stay bent and close to the trunk. Shoulder CARs, short for controlled articular rotations, involve slowly tracing a circle with one arm through a comfortable range.
Cannon’s general suggestion is two to three sets of five to 10 repetitions, three times per week. The report says the appropriate volume can vary from person to person and recommends that people new to regular exercise begin at the lower end of the range and gradually increase. The banded move requires a resistance band; the floor-based thread-the-needle exercise uses a mat.
Form guidance in the report includes keeping the trunk upright where possible, engaging the core and avoiding excessive arching or rounding of the back. For banded rotations, keep the elbows near the sides; a rolled towel between an elbow and torso may help. For CARs, move slowly and stay within a comfortable range. These are general exercise instructions, not an individualized assessment or treatment plan.
Everyday Tasks Depend on Shoulder Motion
Shoulder discomfort can make ordinary activities—such as getting dressed or putting away groceries—harder, the Fit&Well report notes. Mobility exercises offer a simple routine readers may be able to discuss with a clinician or incorporate into activity, but the source does not establish that these three moves prevent injuries or protect every person’s joints as they age.
The recommendations also underline that range of motion and strength are distinct exercise goals. The report says strengthening the muscles around the shoulder may help avoid injury, while mobility work is intended to keep the joint moving. Neither statement amounts to a guarantee, and the exercises should not be treated as a substitute for medical care when pain or movement limitations need evaluation.
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How Cannon’s Three Moves Differ
The three exercises move the shoulder in different ways. Thread the needle is performed on hands and knees: reach one arm upward while turning the torso, then pass that arm beneath the body. The movement alternates between rotation and a cross-body reach. The report advises keeping the core engaged and avoiding pronounced spinal rounding or arching.
For banded external rotations, stand with feet about hip-width apart, hold a resistance band, bend both elbows to 90 degrees and keep them close to the sides while pulling the band apart. Return with control. Shoulder CARs are performed standing: slowly circle one arm, first leading with the thumb and then repeating in the opposite direction with the pinky leading. The report says to keep the arm close to the body and avoid forcing the shoulder beyond a comfortable range.
Cannon’s guidance, as reported by Fit&Well, is to maintain a vertical posture through the movements to allow a greater shoulder range. Her suggested sets and repetitions are a general standard, not a personalized prescription; the report acknowledges that suitable amounts differ between people.
“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 in Fit&Well
Individual Needs and Safety Limits
The report does not provide evidence that the exercises have been shown to prevent shoulder injuries, nor does it give a date for publication or describe a clinical study behind the recommendations. It presents Cannon’s professional advice rather than results from a controlled trial. The phrase “as you age” reflects the report’s framing; it does not establish that the routine is appropriate for every older adult.
It is also unclear from the source how a person should modify the moves for a specific diagnosis, persistent pain, prior surgery or restricted range of motion. Cannon’s recommended repetition range is not tailored to individual health or fitness. The article advises consulting a doctor before attempting the exercises if there are injuries or mobility concerns, and readers should stop rather than force a movement that causes pain.
Start Gently and Seek Guidance
Readers considering the routine can begin with the lower end of Cannon’s suggested range—two sets of five repetitions—and increase gradually only if the movements remain comfortable. The source recommends performing the routine three times weekly as a general standard, not a requirement for everyone. It does not set out a follow-up schedule or report further research tied to these recommendations.
Anyone with an existing injury, mobility limitation or uncertainty about safe form should speak with a doctor or qualified physical therapist before starting. A clinician can help determine whether the exercises suit the person’s circumstances and whether a different approach is needed.
Key Questions
Which three shoulder mobility moves does the physical therapist recommend?
Erin Cannon recommends thread the needle, banded shoulder external rotations and shoulder CARs, according to Fit&Well.
How often does Cannon suggest doing them?
Her general guideline is two to three sets of five to 10 repetitions, three times per week. She says suitable volume can differ from person to person.
What equipment is needed?
The banded external-rotation exercise requires a resistance band, and thread the needle is performed on a mat. The CARs are done standing and do not require equipment.
Should someone with shoulder pain try these exercises?
The report advises speaking with a doctor before attempting the moves if you have an injury or mobility concern. It does not offer a personalized plan for pain or a specific diagnosis.
Source: fitandwell.com
