Monday, July 10, 2017

Spondylolisthesis BJJ - Home PT week 43

Home Physical Therapy Week of
Monday July 10th - Sunday July 16th 2017:
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Home Physical Therapy session 84 - Spondylolisthesis BJJ
Monday 7/10/2017.

Side Planks:
3 sets on each side for 45 seconds each.


Flutter kicks:


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

Plank twists side to side:

3 sets of 30 seconds each.


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 90 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.    




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 - 43 minutes.

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2 comments:

  1. New to bjjJuly 13, 2017 at 5:10 AM

    I just found your blog while trying to decide if I made a mistake starting bjj at 36. I noticed you are stretching your hamstrings but not hip flexors. (I only looked at this week) So if you imagine looking at the pelvis from the side and imagine loose hamstrings allowing the pelvis to tilt forward and tight hip flexors in the front pulling the pelvis down in the front you can see why this would be problematic for someone with your diagnosis. You would want to avoid the pelvis from tilting froward and thereby creating lower spinal extension. It's difficult to stretch the hip flexors without irritating your spondy the best way I've found is to use the thomas test position and be sure to hold your knee to your chest before you lay down and keep it there until you sit up otherwise you'll get low back pain. Or ask your PT what they recommend.

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    Replies
    1. DadDoesJiuJitsuJuly 13, 2017 at 7:11 AM

      Hello and thanks for visiting! I learned the Thomas stretch the first week in PT back when I was first diagnosed. I still do that stretch at various times throughout the month but not as often as I should. Your comment has made me realize I should probably add a stretching session once a week in addition to my core/PT session. Thanks!

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