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Spine · Mid recovery

Pallof Press

Pallof Press: start and finish positions
Start and finish positions. Photographs by BoneArc.

How to do it

Stand with your feet shoulder-width apart, holding a band anchored to the wall at chest height with both hands. Press your arms straight out in front of you, resisting any rotation through your trunk. Draw your hands back to your chest and repeat.

Body region
Spine
Position
Standing
Equipment
Band
Recovery phase
Mid recovery
Purpose
Strengthening

Used in home programs for

  • Deconditioning / Functional Restoration
  • Lumbar Fusion (TLIF/PLIF/ALIF)
  • Lumbar Microdiscectomy
  • Lumbar Spondylolisthesis
  • Mechanical / Non-Specific Low Back Pain
  • Sacroiliac Joint Dysfunction

Put this in a program

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Related exercises

This page describes one exercise as it appears in the BoneArc library so a clinician can decide whether it belongs in a patient's program. It is not a prescription. Follow the plan your own clinician gave you.