Physical Therapy day 7

Physical Therapy day 7 - Spondylolisthesis BJJ

Monday 7/11/2016.  Today was a day of increases and additional ab exercises.  I did some exercises longer and some with added weights. 

Warmup on the total gym with bodyweight squats.  I had a different therapist today and she had me do something different this time.  During each of my squats I was told to try to do the pelvic tilt and hold it and keep my core tight.  This made the squats more difficult and worked my core strength.  Performed slow and controlled incline body weight squats taking my legs to a 90 degree angle for 3 minutes.

2nd warm-up was 6 minutes on the elliptical machine with resistance level of 4.  3 minutes going forward and then 3 minutes going backwards.  I checked my distance this time and I went 1.08 miles over the 6 minute time.  That is not fast - it was just a warmup pace but I decided to record the distance for future reference.   

Following that was resistance bands going up in resistance using a blue band around both ankles as I did side walks down the path and back a total of 2 times there and back.   

Bench hamstring stretch - was over at a bench where I place one leg up on the bench and tilted forward at the hips with my back straight doing a traditional hamstring straight leg stretch.

 

 

After 1 minute I turned outward and the stretch hit my groin and inner hamstring.  After that 2nd minute I turned back inside and crossed over the other way and the stretch got my IT band.  After doing all three of those back to back for 1 minute each position I then did the other leg. 


Hamstring door stretch: 

  

1 Minute stretch each leg 2 sets total of 2 minutes each leg. 



Next Exercise was  - Roman Deadlifts: 

My best effort was 8 times in a row without losing my balance.  The hard part about this exercise was the balance portion.  While holding a 10 pound dumbbell with both hands I would lower it slowly to the ground and touch the ground with it.  One leg would go back straight as I lowered the weight to the ground and then back to standing - however the whole time the lifted leg was to never touch the floor.  That leg goes back down next to my other foot but doesn't touch the floor if possible.  This was difficult.  I did 20 reps for each leg and it really made my standing leg work.  My ankle was tired and so was my calf from trying to keep my balance.  Trying to keep my back flat and stomach tight the whole time was tough.  My feet, calves, hamstrings and ankles are tired and sore this evening. 


Pelvic tilts:  

 

While lying on the therapy table I did pelvic tilts continuously for 3 minutes.   Hold each tilt while pressing my lower back into the table and making my core tight.  This time I held each tilt for a count of 10 then release and rest for 1.  Previously it was held for a 5 count. 

Pelvic tilts and bridge:  Same movement as above but instead of pressing my low back into the table they had me hold the pelvic tilt and bridge lifting my hips off the table.

I held this bridge in the air for a count of 5 and then back down and relax for 1.  I did a total of 30 reps. 



Side leg raises with ankle weights: 

Change up today - the therapist placed ankle weights and I did 30 repetitions for each leg.
 

Isometric hands against knees:   Both knees at the same time (different from picture below)

Another change up today - 45 second sets.  With back flat on the table you lift both your knees up feet off the table.  Your cross hands to opposite knees and press against your knees while you try to pull your knees towards your hands.  Hold for 45 seconds.  2nd set was same as before but you switched your hands to be straight forward left to left knee and right to right knee.  3rd set was same as before but you put your palms flat on the ground  next to your hips and pressed into the ground with your hands while keeping your knees up. 

Deadbug abdominal exercise: 

 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 30 seconds. 

Plank. 

I did this from the pushup position and not from the elbows as demonstrated above. 
2 sets of plank holds for 45 seconds each.  This was the first time I had put myself in that position since hurting my back.  It went well - no pain! 
Table hamstring stretch:  Back on the table with on leg in the air hooked to the stretch strap in order to hold in place while the other leg lay flat on the table.  Pic below the bottom leg is meant to be straight.  

1 minute stretch for each leg 2 times each.


IT band stretch:  Keep back flat on the therapy table using the stretch strap to stretch my IT band.

One leg flat on the table with the other leg in the air held straight using the stretch strap to pull across my body.  Still very inflexible here and I need more work in this area.   1 minute each leg 2 times each. 


Buttock/Hamstring stretch:  

This stretch felt good as it stretched many muscles.  I will be adding this to my BJJ class stretches when I return to coaching. 


Thomas stretch:  This one was done with the assistance of the therapist.  

I sat on the front edge of the therapy table and then laid back and pulled one knee up into my chest while the therapist stretched the hanging leg down towards the floor. This therapist also recognized my tight IT band immediately by how my hanging leg would pull outwards away from the other leg.  She pushed it back in and down making the Thomas stretch more beneficial.