Home PT Week 10 Sept 19th - Sept 23rd 2016

Home Physical Therapy Week of
Monday September 19th - Friday September 23rd 2016: 

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Update - Change up this week.  New order, and some new exercises to keep things fresh. 
The last few weeks have been more difficult as I've gotten tired of some exercises and bored with them as well.  That of course makes it harder to want to continue the PT. 


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Home Physical Therapy day 34 - Spondylolisthesis BJJ
Monday 9/19/16.  New order and new exercises.   


Side to side crunches: 

3 sets for 60 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 


Side Planks:

3 sets on each side for a 45 seconds.  This is an overall increase of 15 seconds.  Doesn't sound like much but I hate side planks and I'm working towards 3 sets of 60 eventually. 


Side leg raises: 

2 sets each leg 50 repetitions. This is an overall increase of 10 reps each side. 




Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows. I'm keeping these in the rotation because my physician said they were probably the best overall exercise to help with deep inner core strength. 


Deadbug abdominal exercise: 

1 sets 90 seconds.

Standing knee raises: 

1 set for 90 seconds raising my knee high and alternating knees. 
Walk up planks - 1 set for 90 seconds.

Plank position moving from elbows to pushup and back. 


Leg Raises: 

1 set for 90 seconds. 


Bridges with pelvic tilt hold.  3 sets of 40 reps.  Overall increase of 20 reps.  I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

I held this bridge in the air for a count of 1 and then back down and relax for 1.


Mountain Climbers:  

3 sets of 45 seconds each.  Change up today I will be bring my knee inside and across to my opposite elbow and also to the same side outside of the elbow.  Hands on the ground - feet flat and pull my knees to chest and sometimes to my elbow both same side and opposite repeatedly for 45 seconds. 



Pelvic tilts:  

 

While lying on the floor I did a 5 minute pelvic tilt hold.  Occasionally I would relax back to normal for a second and then go back to the tilt hold.  This was for 5 minutes.   

Today's time -   roughly 54 minutes.

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Wednesday 9/21/2016
Brazilian Jiu Jitsu training.

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Home Physical Therapy day 35 - Spondylolisthesis BJJ
Thursday 9/22/16.  I still hate side planks...  


Side to side crunches: 

3 sets for 60 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 


Side Planks:

3 sets on each side for a 45 seconds.   


Side leg raises: 

2 sets each leg 50 repetitions.




Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows. I'm keeping these in the rotation because my physician said they were probably the best overall exercise to help with deep inner core strength. 


Deadbug abdominal exercise: 

1 sets 90 seconds.

Standing knee raises: 

1 set for 90 seconds raising my knee high and alternating knees. 
Walk up planks - 1 set for 90 seconds.

Plank position moving from elbows to pushup and back. 


Leg Raises. 
 

1 set for 90 seconds. 


Bridges with pelvic tilt hold.  3 sets of 40 reps.   

I held this bridge in the air for a count of 1 and then back down and relax for 1.


Mountain Climbers:  

3 sets of 45 seconds each.  Bring my knee inside and across to my opposite elbow and also to the same side outside of the elbow.  Hands on the ground - feet flat and pull my knees to chest and sometimes to my elbow both same side and opposite repeatedly for 45 seconds. 



Pelvic tilts:  

 

While lying on the floor I did a 5 minute pelvic tilt hold.  Occasionally I would relax back to normal for a second and then go back to the tilt hold.  This was for 5 minutes.   

Today's time -   55 minutes including rest times.