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 the shoulders. Cannon suggests two to three sets of five to 10 repetitions, three times a week, while noting that the right amount varies by person.
Physical therapist Erin Cannon recommends three mobility exercises—thread the needle, banded shoulder external rotations and shoulder CARs—for people seeking to maintain shoulder movement as they age. Fit&Well’s report says the exercises are intended to support range of motion and encourage circulation around the joint; it does not establish that they prevent injury or protect every person’s shoulders.
Cannon, identified by Fit&Well as a physical therapist with Hackensack Meridian JFK Johnson Rehabilitation Institute, advises combining regular mobility work with strengthening the muscles around the shoulder. The report links shoulder soreness with practical activities such as getting dressed and putting away groceries, but does not provide research findings or outcome data for the three moves.
The first move, thread the needle, starts on hands and knees. Rotate the torso and raise one arm toward the ceiling, then bring that shoulder toward the mat while reaching the arm beneath the body. Repeat on the other side. 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, hold a resistance band with elbows bent at 90 degrees and tucked beside the body, then rotate the shoulders to pull the band apart. Return slowly. Keep the elbows close to the torso and avoid arching the lower back; a rolled towel between an elbow and the body may help maintain position. For shoulder CARs—controlled articular rotations—slowly circle one arm through its comfortable range, then reverse direction and switch arms. The source says to keep the trunk steady and avoid forcing the movement.
Mobility for Everyday Shoulder Use
The recommendations focus on movement that can be practiced without specialized equipment for two of the exercises; the external-rotation move requires a resistance band, and the routine also uses an exercise mat. That makes the guidance practical for readers looking for a brief routine, but it is not a substitute for an individual assessment when shoulder pain or limited movement is present.
Form and comfort matter: the instructions repeatedly emphasize a controlled range, a steady torso and avoiding excessive back movement. Those limits make the routine less about pushing through discomfort and more about moving the shoulder within a range that feels manageable. The report does not claim that completing these exercises will prevent injuries, treat pain or change age-related conditions.
The guidance may help readers understand how a physical therapist frames general shoulder mobility work, while the caveat about individual differences is important. People have different movement capacity, health histories and exercise experience; the suggested schedule should not be treated as a personalized prescription.
Products Worth Considering
Fitbit Versa Smart Watch – Black Aluminum, One Size (S & L Bands Included)
Levoit Vital 100S-P Air Purifier for Home and Pets
Fitbit Sense Advanced Smartwatch – Sage Grey/Silver (One Size, S & L Bands Included)
As an affiliate, we earn on qualifying purchases.
Cannon’s Suggested Weekly Routine
Fit&Well reports that Cannon suggests two to three sets of five to 10 repetitions, performed three times a week, as a general standard. The number of repetitions for one-sided moves applies to each side, according to the exercise instructions. Cannon says the optimal number of sets and repetitions can differ from person to person.
For people who have only recently begun exercising regularly, the report advises starting at the lower end of the suggested range and increasing gradually. It also stresses maintaining a vertical posture through the moves to support shoulder range of motion. The routine therefore combines a general frequency suggestion with adjustments based on the person’s starting point, rather than presenting one fixed dose for everyone.
The source advises speaking with a doctor before trying the exercises if a person has an injury or mobility concern. Readers experiencing pain, uncertainty about technique or a medical condition should seek guidance from an appropriate health professional rather than relying on a general article alone.
““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 report does not state when it was published, cite clinical studies supporting the routine, or provide evidence that these specific movements prevent shoulder injuries. Its stated benefits—maintaining range of motion and encouraging circulation—are attributed to the expert’s guidance, not presented with measured results or a comparison group.
Individual suitability remains unclear for readers with particular diagnoses, current pain, prior surgery or other limitations. The source does not provide modifications for those situations beyond advising consultation with a doctor when injuries or mobility concerns are present. It also does not specify how to distinguish ordinary stretching sensations from symptoms that call for stopping, so readers should not force a movement or treat the general instructions as individualized care.
How Readers Can Apply the Advice
The next step for readers without known injuries or mobility concerns is to review the movement instructions, begin at the lower end of Cannon’s suggested repetition range and work only within a comfortable range. The source recommends keeping the core engaged and posture controlled throughout, rather than trying to increase the size of a movement by arching or twisting the back.
Anyone with a shoulder injury, pain or a mobility concern should speak with a doctor before attempting the routine, as the report advises. Fit&Well’s article does not announce a follow-up study or a later medical review, and it gives no timeline for further guidance. Whether these exercises are suitable or beneficial for a particular reader will depend on that person’s circumstances and, where needed, professional advice.
Key Questions
Which three shoulder mobility exercises does the physical therapist recommend?
Thread the needle, banded shoulder external rotations and shoulder CARs are the three moves Erin Cannon recommends in the Fit&Well report.
How often does Cannon suggest doing the exercises?
Cannon offers a general guideline of two to three sets of five to 10 repetitions, three times per week. She says the appropriate amount can vary from person to person.
What equipment is needed?
The routine uses an exercise mat for thread the needle and a resistance band for external rotations. Shoulder CARs are done standing without listed equipment.
Should someone with shoulder pain try these moves?
The source advises speaking with a doctor before attempting the exercises if you have an injury or mobility concern. It does not provide individualized advice for people with shoulder pain or a specific diagnosis.
Source: fitandwell.com
