Spondylolisthesis BJJ - Home PT week 44

Home Physical Therapy Week of
Monday July 17th - Sunday July 23rd 2017:
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Home Physical Therapy session 85 - Spondylolisthesis BJJ
I'm attempting to do fasted cardio this week.  Each morning when I wake up I'm going for a 30 minute bike ride before breakfast.  (Completed Mon/Tue/Wed/Thur).

Monday 7/17/2017.


Warmup - 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 Planks:

2 sets on each side for 45 seconds each.  Still don't like these.  I have somehow injured/strained my shoulder and doing these is causing additional pain.  So I stopped after the 2nd set and did 1 set on each side of side crunches.  I will be replacing planks with side crunches for a few weeks to give my shoulder some additional rest time.  Can't say I'll miss the side planks because I won't!

Side Crunches:

1 set each side for 45 seconds.  I tried lifting my feet up off the ground as well in order to try to get more contraction.


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.   


Hamstring Stretch:

1 set for 2 minutes.

Today's time - 46 minutes.


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Home Physical Therapy session 86 - Spondylolisthesis BJJ
I'm attempting to do fasted cardio this week.  Each morning when I wake up I'm going for a 30 minute bike ride before breakfast.  (Completed Mon/Tue/Wed/Thur).

Thursday 7/20/2017.
Lunch:  Jog/walked 3 sets of stairs (Basement to the 13th floor).

Evening:
Warmup - 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 Crunches:

3 set each side for 45 seconds.  I tried lifting my feet up off the ground as well in order to try to get more contraction.


Hamstring Stretch:

3 sets for 1 minute each.

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.