The rotator cuff is critical to healthy shoulders, so if you've got problems like impingement, tendonitis or bursitis or just nagging shoulder pain, it's a muscle group you should work on.

The rotator cuff is made up of 4 muscles: supraspinatus, infraspinatus, teres minor and subscapularis. The first 3 are responsible for external rotation and the subscapularis is the only internal rotator of the group.

While the rotator cuff does indeed do internal and external rotation of the shoulder, it's more important function is dynamic stabilization of the shoulder joint aka joint centration.

Joint centration is all about keeping the head of the humerus properly aligned in the glenoid socket as you move your arm around in space.

A centrated joint minimizes wear and tear on muscles, tendons, ligaments and the capsule while maximizing movement efficiency and the potential for force generation.

The ER/IR Ratcheting technique activates the rotator cuff and trains joint centration to help you build strong and stable shoulders and keep them injury-free.

In addition to these benefits, it's also a dissociation technique that will help you to break old habitual movement patterns, furthering our goal of movement longevity.

Do 1 set in your upper body warmups to ensure your rotator cuff is fired up before you start your workout, or multiple sets 2-3 times a week as an exercise to build/restore strength and function.

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