Roman Chair Pallof Press

ROMAN CHAIR PALLOF PRESS

This is a lumbar spine anti-lateral flexion and anti-rotation exercise. Start by anchoring one end of a pullup assist band to the foot of a roman chair. Go into the roman chair sideways and hold the other end of the band with your hands at chest level. Maintain a neutral spine by bracing the core and proceed to straighten our your arms directly in front of your chest. Resist the band’s pull to rotate and side bend the torso. Hold this outstretched position for up to 5 seconds and return to starting position to complete a repetition.

Muscles Involved:

• Obliques

  • Internal Oblique

  • External Oblique

• Tranversus Abdominis

• Quadratus Lumborum (QL)

Related Conditions:

• Oblique Strain

• QL Strain

• SIJ Syndrome

• Mechanical Low Back Pain

• Lateral Line Dysfunction

Required Exercise Equipment:

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