Home Physical Therapy Week of
Monday August 29 - Friday September 2nd 2016:
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Home Physical Therapy day 27 - Spondylolisthesis BJJ
Monday 8/29/16. Change up for this week - changing exercises, reps and sets.
Hip ups:
3 set of
20 reps. Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
Side Planks:
2 sets on each side for a
45 seconds. These are tough.
Side leg raises:
1 set each leg
45 repetitions.
Plank.
4 sets for
90
seconds each. All 4 sets were from the elbows. These were really
tough today making it all the way to 90 seconds. 1st set was relatively
easy but set 3 and 4 not so much.
Deadbug abdominal exercise:
4 sets
90 seconds
each. Similar to 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.
Bridges with pelvic tilt hold. 2 sets of
30 reps where I press my low back into the table I hold the pelvic tilt
and bridge lifting my hips off the table.
I
held this bridge in the air for a count of 1 and then back down and
relax for 1. 50 reps in a row. I tried putting my hands on my hips to
help remember to tilt them but it is still somewhat difficult to hold
the pelvic tilt during the bridge.
Mountain Climbers:
3 sets of
45 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 45 seconds.
Pelvic tilts:
While lying on the floor I did
50
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. I pushed the pace tonight and
cut 1 minute off my average time from 45 minutes to 44 minutes.
Today's workout took exactly
50 minutes including rest between sets which varied from 30 seconds to 1 minute.
Home Physical Therapy day 28 - Spondylolisthesis BJJ
Wednesday 8/31/16. Change up for this week - changing exercises, reps and sets.
Hip ups:
3 set of
20 reps. Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
Side Planks:
2 sets on each side for a
45 seconds. These are tough.
Side leg raises:
1 set each leg
45 repetitions .
Plank.
4 sets for
90
seconds each. All 4 sets were from the elbows. These were really
tough today making it all the way to 90 seconds. 1st set was relatively
easy but set 3 and 4 not so much.
Deadbug abdominal exercise:
4 sets
90 seconds
each. Similar to 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.
Bridges with pelvic tilt hold. 2 sets of
30 reps where I press my low back into the table I hold the pelvic tilt
and bridge lifting my hips off the table.
I
held this bridge in the air for a count of 1 and then back down and
relax for 1. 50 reps in a row. I tried putting my hands on my hips to
help remember to tilt them but it is still somewhat difficult to hold
the pelvic tilt during the bridge.
Mountain Climbers:
3 sets of
45 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 45 seconds.
Pelvic tilts:
While lying on the floor I did
50
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. Tonight's session was
particularly difficult as it was done at 10 pm after a long night at
Brazilian Jiu Jitsu.
Today's time - roughly
50 minutes including rest between sets which varied from 30 seconds to 1 minute.
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