TL;DR
Get workout gear delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
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 first.
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, according to a Fit&Well report. The advice matters because shoulder discomfort can make ordinary tasks, including getting dressed and putting away shopping, more difficult; the exercises are guidance, not a guarantee against injury.
Cannon works at Hackensack Meridian JFK Johnson Rehabilitation Institute. She says the three movements can help maintain range of motion and encourage circulation around the shoulder joint. The report also notes that strengthening muscles around the joint may help with injury prevention, while presenting regular mobility work as a separate part of keeping the shoulder moving.
For each exercise, the report gives a general starting guideline of two to three sets of five to 10 repetitions, performed three times per week. Cannon says the right amount can vary from person to person. People new to regular exercise are advised to begin at the lower end of the suggested range and increase gradually. The routine requires an exercise mat and a resistance band for the banded rotation.
Technique points recur across the movements: keep the trunk upright or stable, engage the core and avoid forcing a shoulder beyond a comfortable range. For thread the needle, start on hands and knees, rotate one arm upward, then bring that shoulder toward the mat as the arm reaches underneath the body. For banded external rotations, keep elbows bent and near the sides while pulling the band apart. Shoulder CARs involve slowly moving one arm through a controlled circle, in both directions, before repeating with the other arm.
How the Moves Fit Daily Activity
The report connects shoulder mobility with routine activities rather than athletic performance alone. Reaching overhead, dressing and handling household items all involve shoulder movement, so stiffness or discomfort can affect everyday independence. The exercises offer readers a simple set of movements to discuss or try, but individual needs and tolerance differ.
The recommendations are not a treatment plan and do not establish that doing these moves will prevent a particular injury. Their practical value lies in the report’s clear instructions and modest suggested schedule, alongside repeated reminders to move with control. Anyone experiencing pain or restricted movement should not treat a general exercise article as a substitute for individualized care.
Products Worth Considering
Bowflex SelectTech 840 Adjustable Kettlebell
Withings BPM Connect Wi-Fi and Bluetooth Blood Pressure Monitor
Hyperice Hypervolt 2 Pro Handheld Percussion Massage Gun
As an affiliate, we earn on qualifying purchases.
Cannon’s Three-Part Routine
The exercises address shoulder movement in different ways. Thread the needle combines upper-body rotation with arm movement while the person is on all fours. The banded exercise focuses on turning the upper arms outward against light resistance, with elbows held by the torso. The report suggests placing a rolled towel between an elbow and the body if keeping the elbow close is difficult.
Shoulder CARs—controlled articular rotations—ask the person to move an arm slowly through its available circular range. The report advises keeping the moving arm close to the body, maintaining a steady trunk and staying within a comfortable range. It says Cannon emphasizes posture during all three movements to support a greater range of shoulder motion. For the banded rotation, the instructions also warn against excessive lower-back arching; for thread the needle and CARs, they caution against rounding or arching the back.
“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 does not provide clinical trial results showing whether this particular three-move routine reduces injuries, improves function or works equally well for people of different ages and health backgrounds. The recommended frequency and repetition range are described as a general standard, not a prescription for every reader. The report also gives no publication date, so its timing cannot be narrowed further from the supplied material.
It is not clear from the report how readers should modify the exercises for specific diagnoses, recent surgery or significant pain. It advises speaking with a doctor before attempting them when an injury or mobility concern is present. People who experience pain during a movement should stop rather than force the range; a clinician can advise whether and how to continue.
Choosing a Safe Starting Point
Readers considering the routine can start with the lower end of Cannon’s suggested range and pay attention to comfort and control. The report recommends gradual increases rather than beginning with the maximum number of repetitions. It does not set a timetable for progress or specify how quickly to add repetitions.
Anyone with an existing shoulder injury, ongoing pain or limited mobility should seek medical advice before trying the exercises. A doctor or physical therapist can help determine whether these movements suit the person and whether their range or technique needs adjustment. No further study, follow-up or additional guidance is identified in the source material.
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, or controlled articular rotations.
How often does Cannon suggest doing the exercises?
The report gives a general guideline of two to three sets of five to 10 repetitions, three times weekly. Cannon says the suitable amount varies by person, and beginners should start at the lower end and build gradually.
What equipment is needed?
The routine uses an exercise mat for thread the needle and a resistance band for external rotations. Shoulder CARs are performed standing without equipment, according to the instructions.
Should people with shoulder pain try these exercises?
The report advises people with an injury or mobility concern to speak with a doctor before attempting the exercises. It does not provide individualized advice for particular conditions or explain how to adapt the routine for ongoing pain.
Source: fitandwell.com
