To add variety to your exercise routine, we are always looking for new ways to strengthen the core. The Pallof Press is a great anti-rotation exercise that was first described by physical therapist John Pallof and is one of the best offerings for the lumbar spine, thoracic spine and hips.. It’s one of those exercises that almost anyone can do in some form or another. Learning to resist rotation is crucial for protecting the low back. This can easily be added to any core strengthening program, and help with increasing available hip and thoracic rotation. We need great hip and t-spine mobility along with lumbar stability and a pallof press improves all three areas.
The goal of the exercise is to maintain a neutral spine in an athletic position while resisting a rotation stimulus. This exercise can be done with bands, tubing, or the cable cross-over machine set at the height of your sternum. Start with the feet shoulder width apart and the tubing/band/cable pulled to the sternum or rib cage. The exercise begins when arms are pressed out straight creating a greater rotation force that the hips and trunk must resist. With your arms extended, hold for 5-10 seconds and then return your hands to your sternum for a brief recovery. Repeat this motion 10-15 repetitions and then do not forget to perform the same motion facing the opposite direction. To increase the effectiveness of the exercise, move the feet closer together. I have noticed greater upper shoulder recruitment with higher weight which is a normal compensation. Be sure the neck and upper back muscles are relaxed and the focus is placed on maintaining neutral posture in the lumbar spine and pelvic girdle.
If you would like to try this exercise at or would like to learn any other core exercises, please ask Nick or Mike for assistance.