Spondylolisthesis BJJ - Home PT week 41

Home Physical Therapy Week of
Monday June 26th - Sunday July 2nd 2017:
==================================== 

Home Physical Therapy session 82 - Spondylolisthesis BJJ
Monday 6/26/2017. 


Plank twists side to side:

3 sets of 30 seconds each.


Warmup - Flutter kicks:

3 sets of 30.  Lift my feet off the ground and kick them up and down. 


Side Planks:

3 sets on each side for 45 seconds each.  Still don't like these. 


Side leg raises in a circle: 

3 sets on each side of 25 circles.  . 
I made big circles and small ones. 




Plank. 

3 sets for 75 seconds each.  All 3 sets were from the elbows. 


Figure Four Stretch: 

3 Sets each leg 60 second hold


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.  For the 2nd set I bring my head straight up and down.  3rd set I make a circle. 

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.    

Plank with arm and leg raises: 

3 sets of 45 seconds each.



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 - 45 minutes or somewhere near as I pressed pause on my timer and forgot to resume it.

Spondylolisthesis BJJ - Home PT week 40

Home Physical Therapy Week of
Monday June 19th - Sunday June 25th 2017:
==================================== 

Home Physical Therapy session 81 - Spondylolisthesis BJJ
Monday 6/19/2017. 


Plank twists side to side:

3 sets of 30 seconds each.


Warmup - Flutter kicks:

3 sets of 30.  Lift my feet off the ground and kick them up and down. 


Side Planks:

3 sets on each side for 45 seconds each.  These are my least favorite exercise of all I do. 


Side leg raises in a circle: 

3 sets on each side of 25 circles.  . 
I made big circles and small ones. 




Plank. 

3 sets for 75 seconds each.  All 3 sets were from the elbows. 


Figure Four Stretch: 

3 Sets each leg 60 second hold


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.  For the 2nd set I bring my head straight up and down.  3rd set I make a circle. 

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.    

Plank with arm and leg raises: 

3 sets of 45 seconds each.



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 - 44 minutes or near that as my timer stopped during one of my sets and I'm not sure how long it was paused.

==================================== 

Spondylolisthesis BJJ
Thursday 6/22/2017.
About 15 minutes of various ab exercises at Brazilian Jiu Jitsu class then 30 minutes of rolling.

Home PT Week 39 June 12th - June 18th 2017

Home Physical Therapy Week of
Monday June 12th - Sunday June 18th 2017:
==================================== 

Home Physical Therapy session 80 - Spondylolisthesis BJJ
Monday 6/12/2017.   

This week was a different kind of PT week.

Monday thru Friday - Two 30 minutes walks each day.  One at lunch and one in the evening. 

Monday - Brazilian Jiu Jitsu class. 
Various calisthenics. 

Wednesday - Brazilian Jiu Jitsu class. 
Various calisthenics, teaching and grappling training.

1 year update

It has been 1 year since I first had the back pain that led me down the path of discovery to spondylolisthesis.  For the past 52 weeks I have had ups and downs but overall I'm happy with where I am at and that is back to teaching and training Brazilian Jiu Jitsu.  I remember when I was first diagnosed I was thinking I'd never do Brazilian Jiu Jitsu again.  I'm so glad I found another doctor that was more conservative in treatment and sent me to a good physical therapist.  This past year has seen me strength my core and increase my flexibility and I'm so glad to be training again.

Something else that I feel has helped is massage therapy.  I've been getting several massages throughout the last year and for whatever reason - I did not include that in this blog.  I've found a fantastic massage therapist named Patsy Johnson with Pure Wellness Massage Therapy.  Check her out if you are in Texas.

Here's to many more years!  I've you have any questions regarding Brazilian Jiu Jitsu and spondylolisthesis - leave me a commend and I'll get back to you.  I'm happy to share what I've learned with any other BJJ students and coaches.

Week off - family vacation

June 5th - June 11th. 
Week off - Family vacation. 
Did a lot of walking and playing with the kids. 

Pure Wellness Massage Therapy

Pure Wellness Massage Therapy

Something that I've not included in this blog is my experience with massage therapy.  I've found it very beneficial for my spondylolisthesis and also for Brazilian Jiu Jitsu in general.  If you are not making use of a good massage therapist in your area then you should research them and make an appointment.  If you are in my area, I recommend Pure Wellness Massage Therapy.