This week we are continuing to progress our post-partum core restoration work adding resistance bands with the Pallof Press! This exercise is a great way to begin more functional core work with resistance while maintaining a safe progression for the core and pelvic floor muscles due to its focus on the obliques and deep core muscles rather the straining the rectus abdominis. The Pallof press requires isometric work from the core muscles to stabilize the trunk against the pull of the resistance band and despite its simple appearance can be quite challenging when don’t correctly!
INSTRUCTIONS: Begin by anchoring the resistance band in door at chest height. Hold the free end of the band with both hands and stand perpendicular to your anchor point. Step away from the anchor point until you feel a good amount of tension on the band. When you find the appropriate amount of tension, find your starting stance with feet hip-width apart, hands in at the chest, and pelvic floor/deep core muscles engaged by pulling up and in through the core.
Keep this position while slowly pressing the band away from the chest, holding for 5-10 seconds, and slowly returning to the chest. Perform 10-15 repetitions then repeat facing the opposite direction. The goal is to maintain trunk stability throughout the movement of arms as the tension of the resistance band tries to rotate your body toward the door.
As always, remember we all progress at our own pace based on all the factors of our pregnancy, birth, and post-partum experience. I encourage all new moms to consult with a Doctor of Physical Therapy to ensure this exercise is appropriate for you and that you are using good form to get the benefits of the activity. Call Life Changes Physical Therapy to make us a part of your pregnancy and post-partum team!