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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. The report suggests starting with two to three sets of five to 10 repetitions, three times a week, while adjusting to individual ability and checking with a doctor about injuries or mobility concerns.
Fit&Well has published three shoulder mobility exercises recommended by physical therapist Erin Cannon: thread the needle, banded shoulder external rotations and shoulder CARs. The report says the movements may help people maintain shoulder range of motion, while advising readers with injuries or mobility concerns to speak with a doctor before trying them.
The exercises use different kinds of movement: thread the needle combines torso rotation with reaching under the body; banded external rotations use a resistance band to work the shoulders against resistance; and shoulder CARs, or controlled articular rotations, move the arm through a controlled circle. A mat and resistance band are needed for the full set, according to the report.
Cannon suggests a general starting structure of two to three sets of five to 10 repetitions, performed three times a week. For movements done one side at a time, the repetitions apply to each side. The report says people new to regular exercise should begin at the lower end and build gradually; it does not present the suggested dose as a universal prescription.
Form guidance includes keeping the trunk upright where possible, engaging the core and avoiding excessive arching or rounding of the back. For banded rotations, elbows should remain close to the body; a rolled towel between the elbow and torso may help maintain that position. For shoulder CARs, Cannon advises staying within a comfortable range rather than forcing the arm through its full possible circle.
Keeping Daily Shoulder Movement Manageable
Shoulder discomfort can make ordinary tasks, including getting dressed or putting away shopping, more difficult, the Fit&Well report notes. The exercises offer readers a practical set of movements to try as part of a mobility routine, rather than a claim that the routine can prevent every injury or resolve existing pain.
The recommendations also underline that mobility work needs to be matched to the person doing it. Cannon says set and repetition needs vary, and the report advises people with injuries or mobility concerns to consult a doctor first. Readers who experience pain or difficulty during an exercise should not treat the suggested repetitions as a reason to push through it.
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Three Moves, Different Shoulder Actions
The Fit&Well report frames the routine around the idea that strengthening muscles around the shoulder and maintaining mobility are both relevant to joint movement. It presents these three exercises as Cannon’s recommendations, not as the results of a comparative study establishing them as the best choices for everyone. The headline’s age-related framing is not accompanied in the supplied material by age-specific evidence or a separate program for older adults.
In thread the needle, a person starts on hands and knees, reaches one arm upward while rotating the torso, then brings that shoulder toward the mat and reaches the arm beneath the body. Banded external rotations are done standing, with elbows bent at about 90 degrees and held near the sides as the hands pull the band apart. Shoulder CARs involve slowly sweeping one arm through a controlled circle, then repeating in the opposite direction and with the other arm.
Across the set, Cannon’s practical emphasis is on controlled movement and posture, not speed or maximum range. The instructions say to avoid excessive spinal movement and to work only within a comfortable range. Those details matter because the report offers general exercise guidance, not an assessment of an individual’s shoulder or a tailored rehabilitation plan.
“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 Exercise Guidance
The supplied report does not give a publication date, describe a clinical trial of the three-move routine or provide evidence that it prevents shoulder injuries. It also does not specify how long readers should continue the exercises before judging whether they are useful, or how to adjust them for particular diagnoses, pain levels or physical limitations.
The exercises are general recommendations attributed to Cannon. The source does not establish that they are suitable for every reader, nor does it claim that mobility work treats an injury. People with existing injuries or mobility concerns are advised to speak with a doctor before attempting the movements; the report does not provide further screening criteria.
Adapt the Routine to Your Ability
The report does not announce a follow-up study or a scheduled next development. Its immediate guidance is to begin at the lower end of the suggested range if new to regular exercise, increase gradually and keep movements comfortable. Readers should follow the source’s advice to seek medical guidance before starting if they have an injury or a mobility concern.
Anyone trying the routine can use the written instructions to check posture and movement, but the source does not offer individual coaching or a way to determine whether a particular shoulder problem needs evaluation. The appropriate next step for a person with symptoms or uncertainty about safe movement remains a conversation with a qualified health professional.
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, in the Fit&Well report.
How often does Cannon suggest doing the exercises?
Her general suggestion is two to three sets of five to 10 repetitions, three times a week. The report says the appropriate amount can vary and advises beginners to start at the lower end and build gradually.
What equipment is needed?
The routine calls for an exercise mat and resistance band. Thread the needle is performed on hands and knees on the mat; the band is used for external rotations.
Should someone with shoulder pain try these movements?
The report advises speaking with a doctor before attempting the exercises if you have an injury or mobility concern. It does not say the routine treats shoulder pain or is appropriate for every condition.
Source: fitandwell.com
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