Overhead Pallof Press

Lateral LineCoreLow Back
Written By David Song

OVERHEAD PALLOF PRESS

This is an anti-lateral flexion spinal stability exercise variant of the PALLOF PRESS exercise. Anchor a band to a stable object beside you at shoulder height and hold it with light tension at the center of your chest. Keep the shoulders stacked directly above the hips and spine in neutral. Raise your arms above your head until your elbows are straight and hold it for 5-10 seconds or 3-5 breaths.

Muscles Involved:

  • Quadratus Lumborum

  • Obliques

  • Core

  • Multifidus

  • Lateral Line

  • Spiral Line

Related Conditions:

  • Idiopathic Scoliosis / Functional Scoliosis

  • Quadratus Lumborum Strain

  • Oblique Strain

  • Chronic Low Back Pain

  • Sacroiliac Joint Syndrome

  • Squat Warm Up

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David Song
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Pallof Press