The Pallof Press
The Pallof press is one of my favourite core stability exercises. It specifically works on anti-rotation, focusing on the muscles of your torso and around the spine that help to resist rotational forces. This is great to help build a stable core and reduce injury during activities that involve rotation, for example – golf! I like that it is easy to do at home, is a comfortable position for the low back and can be modified to make it easier or harder for any skill level.
How-To:
Attach an elastic band around waist height and grab it with both your hands. Slightly bend your hips and knees so you are in a slightly squatted position. Engage your core and press the band out with both hands so your arms are extended in front of your chest.
Hold this position, resisting the pull of the band, not letting your torso rotate, for 5-10 seconds then bring the band back into your chest.
Repeat this for 10-15 repetitions on each side.
*Never do an exercise that causes you pain*
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