Скачать или смотреть Pallof Press for Core Stability & Low Back Rehab | Anti-Rotation Exercise

In this video, I demonstrate the Pallof Press, a highly effective anti-rotation core exercise used to improve spinal stability, core control, and movement confidence, particularly in people with low back pain.

This exercise helps with:
• Improving deep core activation and trunk stability
• Resisting unwanted spinal rotation
• Supporting low back pain rehabilitation
• Building control before progressing to loaded or dynamic movements

💡 Form tips:

Stand side-on to the band or cable anchor

Hold the handle close to your chest, then press straight out

Resist rotation and keep your ribcage stacked over your pelvis

Maintain a neutral spine and steady breathing

Move slowly and with control

📊 Dosage:
2–3 sets of 8–12 reps per side, or 10–20 second holds depending on rehab stage.

⚠️ Safety:
Use light resistance to start. Stop if you feel pain or loss of control through the spine. Progress only when movement remains controlled and pain-free.