Home PT Week 30 Mar 20th - Mar 26th 2017

Home Physical Therapy Week of
Monday March 20th - Sunday Mar 26th 2017:

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Home Physical Therapy session 64 - Spondylolisthesis BJJ
Monday 3/20/17



Plank. 

3 sets for 75 seconds each.    



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 25 leg raises.  3 sets of 25 reps for each leg.



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

I had planned on doing sets of 45 today but my hamstrings are really tight and it made them cramp some while doing the first set.  So I ended up doing sets of 40 today.  . 



Figure Four Stretch: 

3 sets each leg 70 second hold.


Hamstring door stretch. 

2 sets of 2 minutes stretch each leg.  Total of 4 minutes stretching per leg. 


Pelvic tilt hold:  

 

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

Today's time - 36 minutes. 

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Tuesday March 21st 2017
Lap swimming:  30 minutes.  

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Home Physical Therapy session 65 - Spondylolisthesis BJJ
Thursday 3/23/17



Plank. 

3 sets for 75 seconds each.    



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 25 leg raises.  3 sets of 25 reps for each leg.



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

I had planned on doing sets of 45 today but my hamstrings are really tight and it made them cramp some while doing the first set.  So I ended up doing sets of 40 today.  . 



Figure Four Stretch: 

3 sets each leg 75 second hold.


Hamstring door stretch. 

2 sets of 2 minutes stretch each leg.  Total of 4 minutes stretching per leg. 


Pelvic tilt hold:  

 

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

Today's time - 36 minutes. 
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Friday March 24th 2017 
Brazilian Jiu Jitsu training:  25 minutes of grappling. 

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Saturday March 25th 2017
Weight training:  upper body.