Rotational movements are integral to many of the sports enjoyed by people on the Central Coast. From tennis to surfing to football, the Pallof Press can help you improve your rotational control.
This is a great exercise for stability of hips, pelvis and spine and working on the slings of muscles that work together. It is an anti-rotation exercise which assists the stabilisation of the spine in resisting rotational movements.
The goal is to resist the rotational resistance whilst maintaining an athletic posture – knees are soft, neck and shoulders relaxed, engaging into the lower abdominals and lifting into the pelvic floor.
It has variations to suit the novice or the elite athlete. For the novice, increasing the base of support or widening the stance will make the exercise easier. You can also decrease the weight to ease the difficulty.
Increasing the weight and narrowing the stance or going onto one leg are good progressions to help increase the intensity. See the 2 options below.
How to perform the Pallof Press:[one_second]Beginner:
[video_embed video=”” parameters=”” mp4=”https://coastsport.com.au/wp-content/uploads/2016/12/Pallof1.mp4″ ogv=”” placeholder=”” width=”700″ height=”400″][/one_second]
[one_second]Advanced:[video_embed video=”” parameters=”” mp4=”https://coastsport.com.au/wp-content/uploads/2016/12/Pallof2.mp4″ ogv=”” placeholder=”” width=”700″ height=”400″] [/one_second]
Thanks to our Accredited Exercise Physiologist Leigh-Anne McBride for preparing the December 2016 exercise of the month.
To book in with Leigh-Anne and find our how thoracic mobility may help assist you with your sporting goals, call us on 4356 2588 or use the book online button below!