The Pallof press is an anti-rotation core exercise that challenges the trunk to resist movement while the arms extend away from the body. This strengthens deep stabilising muscles, improves postural control, and builds resilience for daily and sporting activities. It’s commonly prescribed in rehabilitation and performance training to enhance core stability.
- In a standing position, keep the wall to your side and ensure the band is anchored at waist height.
- Hold onto the band with your affected hand and keep your elbow by your side.
- Press forward; extending at the elbow and elevating at the shoulder, ensuring the movement is straight.
- Return to the starting position in a controlled manner and repeat as per physiotherapist guidelines.