I demonstrated the Pallof Press core exercise in the tall kneeling position in my previous video which you can access here.
In this video I am demonstrating a beginner and safer version of the Pallof Press performed lying on your back. This exercise is intended for people who would like to begin at a safer level to master the motion and get a feel for the rotational forces that you must resist. This is also a good starting point for people with back and neck problems or injuries. If you are still unsure and want to be extremely cautious than you can begin with rolling patterns which I demonstrate here.
Begin the core exercise by attaching your exercise band to a stable anchor point. Lying on your back with your legs together bring the exercise band to tension. The motion begins with the hands just above the chest and ends with the arms fully extended away from your chest. Hold the end position for a 5 count and resist the force from the exercise band that is pulling you into rotation. Repeat the motion 5-10 times.
Tips:
- Perform the motion in a slow and controlled manner both during the extension and return to the start position.
- Inhale at the starting point and exhale as you straighten (extend) your arms.
- Hold for a count of 5 at the end point, but do not hold your breath. Instead breathe normally.
- Keep your shoulders, shoulder blades, and hips on the floor by resisting the rotational pull of the exercise band.