Body Coach's Corner: Pallof Press | TB12

Welcome to the TB12 Body Coach's Corner! Here in The Body Coach’s Corner, we’ll be answering questions that we hear from clients here at the TB12 Sports Therapy Center and on our social media channels. You’ll meet our Body Coaches and they’ll share knowledge that will help you feel and perform your best.

The Pallof Press is one of our favorite functional core and anti-rotational exercises here at the TB12™ Sports Therapy Center. It allows us to facilitate a core contraction, or tightening of your core muscles, while also keeping your abs long and maintaining your hip flexor muscle pliability. To complete this exercise, you will need a resistance band — ideally a handle band, although any band that provides lateral resistance will do.

To start this exercise, attach the band to an anchor point at chest height and grab the other end. Take three to four steps away from the anchor so there’s a moderate amount of tension on the band. Your body should be in a position so that if your arms were extended out from your body, they and the band would create a 90-degree angle.

From here, let’s go ahead and get into an athletic position, with your feet hip-width apart, hips flexed to 60 degrees, knees flexed to 15 degrees, shoulders back, head and neck in a neutral spine position, and a tight stomach. Grasping the band with both hands, bring your hands so they are in contact with the center of your chest. From this position, explosively push your arms out so they are fully extended, then return them to the starting position under full control. Repeat this motion continuously. The band is going to pressure your body to rotate toward the spine when your arms are fully extended. Don’t let this happen — keep your stomach tight and resist that movement. Remember, always keep your shoulders square to what’s in front of you.

Read more » https://playbook.tb12sports.com/the-tb12-method-the-basics
TB12 Method mobile app » http://bit.ly/2KqP1yL
Shop » https://tb12sports.com/shop
Twitter » https://twitter.com/tb12sports
Instagram » https://www.instagram.com/tb12sports/
Facebook » https://www.facebook.com/TB12sports/
Join our Peak Performer Forum » http://bit.ly/2JWTzte

Видео Body Coach's Corner: Pallof Press | TB12 канала TB12 Sports