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Fit&Well reports that physical therapist Erin Cannon recommends thread the needle, banded shoulder external rotations and shoulder CARs as shoulder mobility exercises. Cannon suggests two to three sets of five to 10 repetitions, three times a week, while noting that people with injuries or mobility concerns should speak with a doctor before trying them.
Physical therapist Erin Cannon recommends three mobility exercises—thread the needle, banded shoulder external rotations and shoulder CARs—for people looking 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 source does not provide evidence that they prevent injuries or protect every person’s shoulders.
The movements require an exercise mat and resistance band. Cannon suggests a general routine of two to three sets of five to 10 repetitions, three times per week, while noting that the appropriate amount can vary. People new to regular exercise can begin at the lower end of the range and increase gradually.
For thread the needle, start on hands and knees. Rotate the torso, reach one arm toward the ceiling, then bring that shoulder toward the mat as the arm passes underneath the body. Repeat on both sides. The report advises keeping the core engaged and avoiding excessive rounding or arching of the back.
For banded external rotations, stand with feet hip-width apart, elbows bent at 90 degrees and held close to the sides. Pull the band apart by rotating the shoulders outward, then return with control. For shoulder CARs—controlled articular rotations—slowly circle one arm through its comfortable range, first leading with the thumb and then reversing the direction. Cannon advises maintaining a steady posture, keeping the movement comfortable and avoiding back arching.
Movement for Everyday Shoulder Use
Shoulder discomfort can affect ordinary tasks such as getting dressed or putting away shopping, according to the Fit&Well report. That makes accessible movement guidance relevant to people who want to keep everyday activities manageable as they get older.
The recommendations are exercise guidance, not a treatment guarantee. Cannon’s advice focuses on maintaining mobility and circulation; the source does not establish that these three moves prevent injuries, reduce pain or suit people with existing conditions. Individual comfort and ability matter when choosing whether to do them.
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How the Exercises Were Selected
Fit&Well attributes the exercise recommendations to Erin Cannon, a physical therapist with Hackensack Meridian JFK Johnson Rehabilitation Institute. The report presents the three moves as a routine for shoulder mobility and notes that strengthening muscles around the joint can also play a role in avoiding injury.
The source does not describe a clinical trial or comparative assessment ranking these movements above other exercises. The description of them as the “best” reflects the article’s framing of Cannon’s recommendations, not a demonstrated ranking based on published outcome data in the material provided.
“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 does not give a publication date, report clinical evidence comparing the exercises, or specify how quickly a person might notice any change. It also does not establish that the routine is appropriate for everyone, or that it can prevent shoulder injuries.
People with injuries or mobility concerns are advised to speak with a doctor before attempting the exercises. The report does not provide individualized assessment, modifications for particular diagnoses, or guidance for people who experience pain while performing a movement.
Start Gently and Review Form
Readers who are new to exercise can start with five repetitions and build gradually only if the movements remain comfortable. The report’s suggested schedule is three sessions per week, with two to three sets of five to 10 repetitions; it presents this as general guidance rather than a required prescription.
People with a shoulder injury, limited mobility or concerns about safe movement should seek professional guidance before starting. The source identifies no further study, medical review or follow-up announcement, so whether the recommendations will be evaluated against other mobility routines is unknown.
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, according to Fit&Well.
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 a week. She says the right amount can vary from person to person.
What equipment is needed?
The routine uses an exercise mat and a resistance band. Thread the needle and shoulder CARs can be done without the band, as described in the report.
Should people with shoulder pain or an injury try these moves?
The report advises people with injuries or mobility concerns to speak with a doctor before attempting the exercises. It does not give individualized medical advice or modifications for specific conditions.
Source: rss
