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. She suggests two to three sets of five to 10 repetitions, three times per week, 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 controlled articular rotations (CARs)—for people looking to maintain shoulder movement as they age, according to a report by Fit&Well. Cannon says the exercises may help maintain range of motion and encourage circulation around the joint; the report does not present them as a guarantee against injury or age-related changes.
The three exercises use different movements: thread the needle rotates the upper body while one arm passes beneath the torso; banded external rotations work by pulling a resistance band apart with the elbows bent; and shoulder CARs involve slowly moving an arm through a controlled circle. A mat is needed for the first move and a resistance band for the second.
Cannon suggests a general starting routine 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 the appropriate number of sets and repetitions can vary between individuals, and people new to regular exercise should begin at the lower end and build gradually.
Form guidance includes keeping the trunk upright where possible, engaging the core and avoiding excessive arching or rounding of the back. For banded rotations, the elbows should remain close to the torso; a rolled towel can be placed between an elbow and the body if needed. For CARs, Cannon advises using a comfortable range rather than forcing the arm through a larger circle. The report recommends speaking with a doctor before trying the exercises if a person has an injury or mobility concern.
Building Shoulder Movement Into a Routine
Shoulder discomfort or restricted movement can affect everyday tasks such as getting dressed or placing items on a shelf, the Fit&Well report notes. Mobility exercises offer one way to practise controlled movement as part of a broader activity routine, while the suggested frequency gives readers a concrete starting point rather than a complex program.
The recommendations are guidance from one physical therapist, not evidence that these three moves prevent shoulder injuries or are appropriate for everyone. Individual needs differ, and pain, a recent injury or limited movement may call for advice from a qualified health professional instead of attempting a routine without guidance.
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
Levoit Core 300S-P Smart Wi-Fi Air Purifier
As an affiliate, we earn on qualifying purchases.
Three Moves and Their Technique
For thread the needle, the person starts on hands and knees, raises one arm toward the ceiling while turning the head to follow it, then passes that arm beneath the torso and brings the shoulder toward the mat. The movement is repeated on the other side. The report advises keeping the core engaged and avoiding excessive spinal rounding or arching.
For banded external rotations, the person stands with feet about hip-width apart, bends the elbows to roughly 90 degrees and keeps them near the sides while pulling the band apart. The band is then brought back in under control. During shoulder CARs, the person slowly circles one arm while keeping the movement controlled and within a comfortable range, then repeats in both directions and on the opposite side.
The report presents these exercises as regular mobility work alongside the general role of strengthening the muscles around the shoulder. It does not provide clinical trial results, quantify the effect of the exercises, or claim that the routine treats an existing condition.
“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 state how much these exercises improve shoulder mobility, whether they reduce injury risk, or how long someone would need to practise them to notice a change. It also does not identify a study testing the three moves as a combined program. The benefits described are Cannon’s professional recommendations as presented by Fit&Well, not a quantified outcome.
The report does not give tailored instructions for people with specific diagnoses, persistent pain, recent surgery or significant movement restrictions. It advises those with injuries or mobility concerns to consult a doctor before attempting the exercises. Readers should stop if a movement causes pain and seek professional guidance rather than pushing into a difficult range.
Start Gradually and Check Your Form
For readers without injuries or mobility concerns who choose to try the routine, the report’s next step is to begin with the lower end of Cannon’s suggested range and increase gradually as appropriate. That means starting with five repetitions per movement rather than assuming the upper end is necessary, and keeping each motion controlled and comfortable.
People who are unsure whether an exercise suits their circumstances can ask a doctor or physical therapist for individualized advice. The supplied material does not announce a follow-up study, clinical assessment or further scheduled update, so whether these recommendations will be evaluated in additional reporting is unclear.
Key Questions
Which three shoulder mobility exercises does Cannon recommend?
She recommends thread the needle, banded shoulder external rotations and shoulder CARs, or controlled articular rotations, according to Fit&Well.
How often does the report suggest doing them?
Cannon gives a general guide of two to three sets of five to 10 repetitions, three times a week. The report says the right amount can vary and advises beginners to start at the lower end.
What equipment is needed?
The routine calls for an exercise mat for thread the needle and a resistance band for external rotations. Shoulder CARs are performed standing without listed equipment.
Should someone exercise through shoulder pain?
The report does not advise exercising through pain. It says to keep CARs within a comfortable range and recommends speaking with a doctor before trying the moves if you have an injury or mobility concern. Seek professional guidance if you are unsure whether an exercise is suitable.
Source: fitandwell.com
