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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. Cannon suggests two to three sets of five to 10 repetitions, three times weekly, while advising people with injuries or mobility concerns to consult a doctor before starting.
Fit&Well has reported three shoulder mobility exercises recommended by physical therapist Erin Cannon of Hackensack Meridian JFK Johnson Rehabilitation Institute: thread the needle, banded shoulder external rotations and shoulder CARs. Cannon says the moves can help maintain range of motion and encourage circulation around the joint, but the report does not present them as a guarantee against injury or a substitute for medical care.
The exercises use different movements to work the shoulder and upper body. Thread the needle is performed 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. The report advises keeping the core engaged and avoiding excessive rounding or arching through the spine.
For banded external rotations, stand with feet hip-width apart and elbows bent at 90 degrees beside the torso. Pull a resistance band apart by rotating the shoulders outward, then return to the starting position. Cannon’s form guidance includes keeping the elbows close to the body and avoiding an excessive arch in the lower back; a rolled towel between the elbow and torso may help keep the arm positioned.
Shoulder CARs—controlled articular rotations—involve slowly tracing a circle with one arm, first leading with the thumb and then repeating in the opposite direction leading with the pinky. The report says to stay within a comfortable range and keep the arm as close to the body as possible. A mat and resistance band are needed for the full set of three exercises.
A Routine for Everyday Shoulder Movement
Shoulder discomfort can affect ordinary tasks such as getting dressed or putting away shopping, according to the Fit&Well report. The exercises are presented as a way to work on movement and range of motion, alongside strength work for the muscles around the joint. That makes the advice relevant to people seeking a manageable mobility routine, including as they age.
The recommendations are general guidance, not a personalized treatment plan. The report does not establish that these movements prevent shoulder injuries, nor does it provide evidence that they are appropriate for every person or condition. Pain, injury history and individual mobility can affect which movements are suitable.
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How the Suggested Routine Is Set
Cannon’s suggested general schedule is two to three sets of five to 10 repetitions, performed three times a week. The repetition count is per side where the exercise involves alternating arms. She says the appropriate number of sets and repetitions can vary from person to person; people newly exercising regularly are advised to start at the lower end and build gradually.
The report stresses maintaining a vertical posture during the moves to support shoulder range of motion, while also keeping the core engaged and avoiding unnecessary back arching or rounding. These cues are exercise instructions attributed to Cannon, not a finding that a particular posture will prevent injury.
“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
Individual Needs and Benefits Vary
The report does not identify clinical studies supporting the three exercises as a way to prevent shoulder injuries, and it does not quantify their effects on range of motion or circulation. Its wording is a physical therapist’s recommendation, not a guarantee of benefit.
It is also unclear whether the routine suits people with particular shoulder conditions, pain or restricted movement. The source advises speaking with a doctor before trying the exercises if someone has an injury or mobility concern. Anyone who experiences pain or worsening symptoms should stop and seek appropriate professional guidance rather than pushing through the movement.
Start Gently and Check Your Form
People without known injuries or mobility concerns can use the report’s lower-end starting point—two sets of five repetitions—as general guidance, then increase gradually only if the movements remain comfortable. The source does not give a timeline for increasing repetitions or a progression plan beyond that advice.
Those with existing symptoms, injuries or uncertainty about safe movement should consult a doctor or qualified health professional before beginning. The next step is not a prescribed outcome: how the exercises feel and whether they are appropriate will depend on the individual.
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?
Her general suggestion is two to three sets of five to 10 repetitions, three times a week. She says the right amount can vary, and beginners should start at the lower end and build gradually.
What equipment is needed?
The routine calls for an exercise mat and a resistance band. The mat is used for thread the needle; the band is used for external rotations.
Should someone with shoulder pain try these moves?
The report advises people with injuries or mobility concerns to speak with a doctor before attempting the exercises. It does not provide individualized advice for treating shoulder pain.
Source: fitandwell.com
