Spondylolisthesis PT Core workout March 26th 2018

Physical Therapy Week of

Monday March 26th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ

As of today, I'm changing the post titles to be the date of the workout.  It's much simpler this way and will be easier for me to view and edit versus Week 1 or Week 2 etc.  I've done very well with continuing the use of my sit stand desk each week day.  Mon-Friday: Two 30 minute stands (one in the morning and one in the afternoon).

Monday 3/26/2018. 

Bicycle crunches: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below. 

Figure Four Stretch: 

3 Sets each leg 60 second hold

Plank. 

3 sets for 60 seconds each.  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.  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.    

Todays time 24 minutes.

I've done this same workout for several weeks in a row now because I've been busy and haven't taken the time to write up a new one.  Hopefully I'll get this changed for next week.