Spondylolisthesis BJJ - Home PT week 40

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

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