The Pallof press is an anti-rotation core exercise designed to strengthen the deep trunk stabiliser muscles, particularly the transverse abdominis, obliques and multifidus.
It also engages the gluteal muscles and shoulder stabilisers of the tensioned side to maintain alignment.
Attach a resistance band to a secure anchor point at chest height.
Stand side-on to the anchor point with your feet hip-width apart and knees slightly bent.
Hold the band with both hands at your chest, interlocking your fingers or gripping the band firmly.
Step away from the anchor point until there is tension in the band.
Engage your core by gently drawing your lower abdomen in and bracing as if preparing for a light punch.
Press your hands straight out in front of your chest until your arms are fully extended.
Keep your shoulders relaxed and down, and avoid letting your torso rotate towards the anchor.
Slowly bring your hands back to your chest with control.
Turn around and repeat on the other side.
Complete repetitions as prescribed by your physiotherapist.
