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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 older adults. The report suggests two to three sets of five to 10 repetitions, three times a week, while advising people with injuries or mobility concerns to speak with a doctor first.
Physical therapist Erin Cannon recommends three shoulder mobility exercises—thread the needle, banded external rotations and shoulder CARs—for people seeking to maintain range of motion as they age, according to a Fit&Well report. The exercises require a mat and resistance band for two of the moves; the report says people with an injury or mobility concern should consult a doctor before trying them.
Cannon, identified by Fit&Well as a physical therapist at Hackensack Meridian JFK Johnson Rehabilitation Institute, says regular mobility work can complement strengthening the muscles around the shoulder. The report says the exercises are intended to support shoulder movement and encourage circulation to the joint; it does not present evidence that they prevent injuries or treat a specific condition.
The first move, thread the needle, begins on hands and knees. A person rotates the torso, reaches one arm toward the ceiling, then brings that shoulder toward the mat while sliding the arm beneath the body. The movement is repeated on both sides, with the core engaged and without 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 a resistance band apart by rotating the shoulders outward, pause, then return to the starting position. The third move, shoulder CARs, uses slow, controlled arm circles: raise one arm and move it through a comfortable range while keeping the torso steady, then repeat in the other direction and switch sides.
Keeping Daily Shoulder Movement
Shoulder discomfort or restricted movement can make routine tasks such as getting dressed or putting away groceries harder, the Fit&Well report notes. A simple routine may give readers a structured way to practice controlled movement, but the source does not establish that these exercises will protect every person from joint problems or guarantee improved function.
The guidance also distinguishes mobility work from strengthening: Cannon’s recommendation is to include regular movement alongside work on the muscles surrounding the joint. That distinction matters because readers should not treat a short exercise list as a substitute for individualized advice, especially if movement causes pain or they already have a shoulder condition.
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Cannon’s Routine and Suggested Dose
Fit&Well reports Cannon’s general suggestion of two to three sets of five to 10 repetitions, performed three times per week. For moves that use one side at a time, the repetitions are done on each side. Cannon says the appropriate number can vary between people, and the report advises those new to regular exercise to start at the lower end and build gradually.
The source emphasizes upright posture and controlled motion across the routine. In the band exercise, elbows should stay close to the body; a rolled towel between the elbow and torso may help maintain that position. During shoulder CARs, the arm should stay as close to the body as practical, and the movement should remain within a comfortable range. The supplied report does not include a study or clinical trial comparing these moves with other exercises.
“A general standard to follow could be two to three sets of five to 10 reps, three times per week.”
— Erin Cannon, physical therapist, as quoted in Fit&Well
Limits of the Exercise Advice
The report does not specify the exact age group meant by “as you age,” nor does it say that the three moves have been shown to prevent shoulder injuries or slow joint changes. It also does not provide a publication date in the supplied source material. The expected benefit for an individual, including how quickly mobility might change, remains unclear.
Readers are not given individualized screening or a way to distinguish ordinary effort from a symptom that needs medical attention. The source advises consulting a doctor before attempting the exercises when an injury or mobility concern is present. It does not give specific instructions for people whose symptoms worsen during a movement.
Starting Safely and Adjusting
Anyone choosing to try the routine can follow the report’s low-end starting point—five repetitions per set—and increase gradually only if the movements remain comfortable. Use a mat for thread the needle and a resistance band for external rotations; move slowly, keep the trunk steady and avoid forcing the arm beyond its comfortable range.
People with an existing injury, limited mobility or uncertainty about whether these exercises are suitable should seek advice from a doctor or qualified physical therapist before starting. The source gives no follow-up schedule or expected outcome, so any decision to continue, modify or stop should be guided by comfort and appropriate professional advice.
Key Questions
Which three shoulder 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 the report suggest doing the moves?
Cannon offers a general guide of two to three sets of five to 10 repetitions, three times per week. She says the right amount varies by person; beginners are advised to 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.
Should someone with shoulder pain try these exercises?
The report advises people with an injury or mobility concern to speak with a doctor before attempting the moves. It does not provide individual medical guidance or say that the exercises treat shoulder pain.
Source: fitandwell.com
