Home PT Week 34 April 24th - April 30th 2017

Home Physical Therapy Week of
Monday April 24th - Sunday April 30th 2017:
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Home Physical Therapy session 70 - Spondylolisthesis BJJ
Monday 4/24/2017.   
Updates:  Today is my 6th day out of 9 days to be on prednisone and my leg pain is better.  I have some pain every day but it is less and it is not constant.  Seems to be aggravated by walking too long or by standing in certain positions and even sitting in certain positions but still better then it was last week.  I've also been adding back in my stretches at various times thru the day/week.  I'll do door frame hamstring stretches and the figure four stretch several times a week as I think about it.  I'm also going to look into finding some yoga classes.

30 minute slow paced walk.  Today was the first day since my leg started hurting 10 days ago on April 14th that I was able to walk without leg pain.  I did a slow paced 30 minute walk during lunch and made it without any pain in my right leg outside shin / calf / or ankle.  My low back feels slightly tighter then normal but doesn't hurt.  I also tried to remember to tighten my core whenever I stepped up or down over curbs.  Feeling hopeful! 

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

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. 


Figure Four Stretch: 

3 sets each leg 60 second hold. 


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 45 seconds. 

Side Planks:

3 sets on each side for 40 seconds each.   Overall increase of 15 seconds per side over Thursday. 


Side leg raises: 

3 sets on each side of 35 reps.   





Plank. 

3 sets for 70 seconds each.  Overall increase of 15 seconds.  All 3 sets were from the elbows.




Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute. 

3 sets of 1 minute each. 

Bridges with pelvic tilt hold.  3 sets of 35 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    Overall increase of 15 reps. 

Plank with arm and leg raises: 

3 sets of 40 seconds each.  Overall increase of 15 seconds.  These were harder then I expected today. 




Hamstring and groin stretch: 

3 sets for 1 minute each. 



Pelvic tilt crunches: 

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



Pelvic tilts:  

 

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 - 51:30. 


Tuesday 4/25/2017: 
30 minute walk. 

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Home Physical Therapy session 71 - Spondylolisthesis BJJ
Thursday 4/27/2017.   
Updates:  I've been doing 30 minute walks all week and my leg has had no pain.  For my core work today I pushed the paced a bit, increased some reps/times and completed the session faster today.

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

50 second sets.  20 seconds longer overall today.  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 50 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. 


Figure Four Stretch: 

3 sets each leg 60 second hold. 


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 50 seconds.  15 second overall increase over Monday. 

Side Planks:

3 sets on each side for 45 seconds each.   Overall increase of 15 seconds per side over Monday. 


Side leg raises: 

3 sets on each side of 35 reps.   





Plank. 

3 sets for 75 seconds each.  Overall increase of 15 seconds.  All 3 sets were from the elbows.




Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute. 

3 sets of 1 minute each. 

Bridges with pelvic tilt hold.  3 sets of 35 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    Overall increase of 15 reps. 

Plank with arm and leg raises: 

3 sets of 45 seconds each.  Overall increase of 15 seconds.  




Hamstring and groin stretch: 

3 sets for 1 minute each. 



Pelvic tilt crunches: 

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



Pelvic tilts:  

 

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 - 50:35.  I pushed the pace today by resting less between sets and moving quicker between back to back exercises.   This allowed me to actually get a shorter time today then Monday.