Paylofs- Increase Core and Shoulder Stability

     Paylofs are becoming my new favorite exercise with my patients.  Not only do they work on dynamic shoulder stability, but add a static squat or lunge position and you can focus on lower extremity and core stabilization at the same time. To perform, put a band around a stable base like a rack or pole (base). A cable column with a handle can be used as an alternative to a band. Grab the band and step away from the base until desired tension is acheived.  Get into a 1/2 kneel, lunge or squat psotion.  We have our patients perform this exercise with the arms moving forward and backward from the body for 30 seconds and then add a static hold (arms outstretched) for the next 30 seconds.  You can change the angle of arm movement to challenge different angles for the shoulders.  The intensity of the exercise can be changed by the width/resistance of the band, how far away you stand from the base and the time performed.  This is tolerated by a majority of our patient populations.