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Fit&Well reports that physical therapist Erin Cannon recommends thread the needle, banded shoulder external rotations and shoulder CARs to support shoulder mobility. Cannon suggests two to three sets of five to 10 repetitions, three times weekly, but says the right amount varies by person.
Physical therapist Erin Cannon recommends three mobility exercises—thread the needle, banded shoulder external rotations and shoulder controlled articular rotations, or CARs—for people seeking to maintain shoulder movement as they age. In a report by Fit&Well, Cannon says the exercises can help maintain range of motion and encourage circulation around the joint; the report does not present evidence that they prevent shoulder injuries or protect every person’s joints.
The exercises use different movements: thread the needle combines a torso rotation with an arm reach; banded external rotations work against a resistance band; and shoulder CARs take the arm through a slow, controlled circle. The banded exercise requires a resistance band, while the floor-based movement uses an exercise mat. Cannon advises maintaining an upright posture where applicable and working within a comfortable range.
Cannon’s suggested general routine is two to three sets of five to 10 repetitions, performed three times per week. For exercises performed one side at a time, the Fit&Well instructions specify repetitions on each side. Cannon says the appropriate number of sets and repetitions varies between people. Those new to regular exercise are advised to begin at the lower end of the suggested range and increase gradually.
For thread the needle, start on hands and knees, reach one arm upward while rotating the torso, then sweep that arm beneath the body. The report advises keeping the core engaged and avoiding excessive rounding or arching of the spine. For banded external rotations, stand with feet hip-width apart, elbows bent at 90 degrees and held near the sides, then pull the band apart without arching the lower back. A rolled towel between the elbows and torso may help keep the elbows in position.
For shoulder CARs, stand with arms at the sides and slowly move one arm through a controlled circle, first leading with the thumb and then repeating in the opposite direction with the pinky. Cannon’s instructions say to keep the movement close to the body, engage the core and avoid forcing the arm beyond a comfortable range. The report recommends speaking with a doctor before trying the exercises if a person has an injury or mobility concern.
Mobility for Everyday Shoulder Use
Shoulder discomfort can make routine tasks such as getting dressed or putting away shopping harder, according to the Fit&Well report. That gives mobility advice practical relevance for people who notice stiffness or want to keep ordinary arm movements comfortable. The exercises are presented as ways to work on movement, not as a substitute for assessment or treatment when symptoms are present.
The recommendations also distinguish mobility work from strengthening: the report says strengthening muscles around the joint may help avoid injury, while regular mobility work can help keep the shoulder moving. It does not cite research establishing that this particular three-move routine prevents injury, reverses age-related changes or is suitable for everyone. Readers should treat the routine as general exercise guidance rather than a guaranteed form of joint protection.
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How the Three Moves Differ
The three exercises cover distinct patterns. Thread the needle adds rotation through the upper body while the arm moves beneath the torso. The band exercise asks the shoulder to rotate outward against light resistance, with the elbows kept close to the trunk. Shoulder CARs use a slow arm circle intended to explore the shoulder’s comfortable range of motion.
The source is a Fit&Well exercise report featuring Cannon, identified as a physical therapist with Hackensack Meridian JFK Johnson Rehabilitation Institute. The information supplied does not include a study, clinical trial or detailed assessment of outcomes. Its routine and technique recommendations are attributed to Cannon, and the frequency is described as a general standard rather than an individualized prescription.
“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 Advice
The source material does not specify when the report was published, provide clinical evidence for the routine’s effects, or establish that these exercises reduce injury risk. It also gives no individualized guidance for people with particular diagnoses, pain patterns or post-surgical restrictions. Cannon’s suggested schedule is a general recommendation, not a tailored program.
It is not clear from the report how a reader should adjust or stop each movement if it causes pain, or how long a person should follow the routine before judging its effect. Anyone with an injury or concern about shoulder mobility is advised to speak with a doctor before attempting the moves. The supplied report does not provide a separate assessment of when symptoms require urgent care.
Start Gently and Reassess
For readers without a known injury or mobility concern who choose to try the exercises, the report’s guidance is to start at the lower end of the repetition range, move in a comfortable range and build up gradually. It advises keeping the core engaged and avoiding unnecessary back arching or rounding. A resistance band and mat are needed for two of the exercises’ set-ups.
The source does not announce a follow-up study or new clinical guidance. The next step for an individual depends on how the movements feel and on their health history: those with an injury or mobility concern should check with a doctor before beginning, and the report does not replace personalized advice from a qualified health professional.
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 in the Fit&Well report. CARs stands for controlled articular rotations.
How often does the report suggest doing the exercises?
Cannon gives a general suggestion of two to three sets of five to 10 repetitions, three times per week. She says the appropriate amount differs from person to person; the report advises beginners to start at the low end and build gradually.
What equipment is needed?
The routine uses a resistance band for external rotations and an exercise mat for thread the needle. Shoulder CARs are performed standing and do not require equipment in the instructions provided.
Should someone with shoulder pain try these moves?
The Fit&Well report says to speak with a doctor before attempting the exercises if you have an injury or mobility concern. The source does not give individualized advice for people with pain or specific shoulder conditions.
Source: fitandwell.com
