The Pallof press on the reformer with arms in straps is an anti-rotation core exercise designed to strengthen the deep abdominal muscles, particularly transversus abdominis and the obliques.
It also engages the gluteals and shoulder stabiliser muscles to maintain upright alignment and resist any rotational pull from the straps.
Set up the Reformer with appropriate spring tension as advised by your physiotherapist.
Position yourself in high kneeling on the reformer carriage, facing sideways to the pulleys with one lower leg resting against the shoulder pads.
Hold one strap in both hands at chest height with elbows bent.
Gently engage your lower abdominals and gluteals to maintain a stable upright position.
Keeping your torso completely still, slowly press your hands straight out in front of your chest.
Fully extend your elbows while resisting the rotational pull from the straps.
Pause briefly with arms extended, maintaining control and steady breathing.
Slowly draw your hands back to your chest with control.
Complete repetitions as prescribed by your physiotherapist.
