Home PT Week 1 July 18th-22nd 2016

Home Physical Therapy Week of
Monday July 18th - Friday July 22nd 2016: 

Home PT day 9 - Spondylolisthesis BJJ
Monday 7/18/2016.  After having chronicled all my PT sessions with the Physical Therapist - today I will use their workouts to do a modified version at home and in the future.   

Warmup - 30 minute walk. 

Hamstring door stretch: 

  

1 Minute stretch each leg 2 sets total of 2 minutes each leg. 


Pelvic tilts:  

 

While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight.  I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.  
 

Isometric hands against knees:   Both knees at the same time (different from picture below)

45 second sets.  With back flat on the table you lift both your knees up feet off the table.  Your cross hands to opposite knees and press against your knees while you try to pull your knees towards your hands.  Hold for 45 seconds.  2nd set was same as before but you switched your hands to be straight forward left to left knee and right to right knee.  3rd set was same as before but you put your palms flat on the ground  next to your hips and pressed into the ground with your hands while keeping your knees up. 

Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 60 seconds. 

Plank. 

I did this from the pushup position and not from the elbows as demonstrated above. 
3 sets of plank holds for 60 seconds each.  This was an increase of 15 extra seconds over the last time I did the plank hold. 


Buttock/Hamstring stretch:  

This stretch is one of my favorite stretches.  All my exercises were done in the morning.


Evening:  Tonight I did another 30 minute walk for a total of 1 hour of walking today.  As per my Dr.'s instructions, I am not doing any weights or other exercises outside of my physical therapy until I get the ok from him after getting X-rays done again next week.

As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you.  Leave your email in a comment. 
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know.  I've been searching for others that do Marital Arts and have a spondy but have not found many.

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Home Physical Therapy day 10 - Spondylolisthesis BJJ
Wednesday 7/20/2016. Same home work out as Monday.  After having chronicled all my PT sessions with the Physical Therapists - I will use their workouts to guide my home workouts.  

Warmup - 30 minute walk. 

Hamstring door stretch: 

  

1 Minute stretch each leg 2 sets total of 2 minutes each leg. 


Pelvic tilts:  

 

While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight.  I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.  
 

Isometric hands against knees:   Both knees at the same time (different from picture below)

45 second sets.  With back flat on the table you lift both your knees up feet off the table.  Your cross hands to opposite knees and press against your knees while you try to pull your knees towards your hands.  Hold for 45 seconds.  2nd set was same as before but you switched your hands to be straight forward left to left knee and right to right knee.  3rd set was same as before but you put your palms flat on the ground  next to your hips and pressed into the ground with your hands while keeping your knees up. 

Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 60 seconds. 

Plank. 

I did this from the pushup position and not from the elbows as demonstrated above. 
3 sets of plank holds for 60 seconds each.  This was an increase of 15 extra seconds over what the physical therapist had me do at the facility.  


Buttock/Hamstring stretch:  

This stretch is one of my favorite stretches.  All my exercises were done in the morning.


Evening:  Tonight I did another 30 minute walk for a total of 1 hour of walking today.  As per my Dr.'s instructions, I am not doing any weights or other exercises outside of my physical therapy until I get the ok from him after getting X-rays done again next week.

As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you.  Leave your email in a comment. 
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know.  I've been searching for others that do Marital Arts and have a spondy but have not found many.

====================================

Home Physical Therapy day 11 - Spondylolisthesis BJJ
Friday 7/22/2016. Same home work out as Monday.  After having chronicled all my PT sessions with the Physical Therapists - I will use their workouts to guide my home workouts.  

Warmup - 30 minute walk. 

Hamstring door stretch: 

  

1 Minute stretch each leg 2 sets total of 2 minutes each leg. 


Pelvic tilts:  

 

While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight.  I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.  
 

Isometric hands against knees:   Both knees at the same time (different from picture below)

45 second sets.  With back flat on the table you lift both your knees up feet off the table.  Your cross hands to opposite knees and press against your knees while you try to pull your knees towards your hands.  Hold for 45 seconds.  2nd set was same as before but you switched your hands to be straight forward left to left knee and right to right knee.  3rd set was same as before but you put your palms flat on the ground  next to your hips and pressed into the ground with your hands while keeping your knees up. 

Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 60 seconds. 

Plank. 

I did this from the pushup position and not from the elbows as demonstrated above. 
3 sets of plank holds for 60 seconds each.  This was an increase of 15 extra seconds over what the physical therapist had me do at the facility.   


Buttock/Hamstring stretch:  

This stretch is one of my favorite stretches.  All my exercises were done in the morning.


Evening:  Additional 30 minute walk for a total of 1 hour of walking today.  X-rays done next week.

As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you.  Leave your email in a comment. 
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know.  I've been searching for others that do Marital Arts and have a spondy but have not found many.