Home Physical Therapy Week of
Monday November 14th - Sunday November 20th 2016:
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Home Physical Therapy session 45 - Spondylolisthesis BJJ
Monday 11/14/16.
Sitting Punches:
3 sets of
60 seconds. Sit-up and punch repeatedly for 1 minute. I don't particularly like these as they feel a little weird and are actually not that hard. They feel more like more of a warmup but they also make my back feel a bit off. It is probably the angle or position but either way - I probably won't continue using these after today.
Side Planks:
3 sets on each side for
50 seconds each. Increase of
5 seconds per side per set.
Side leg raises:
3 sets on each side of
40 reps. Increase of
5 reps per leg per set totaling
15 extra reps per side.
Plank.
4 sets for
90 seconds each. All 4 sets were from the elbows.
Standing knee raises:
3 sets of
90 seconds each.
Bridges with pelvic tilt hold. 3 sets of
50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Increase of
5 reps per set totaling
15 extra repetitions.
Plank with arm and leg raises:
3 sets of
35 seconds each. This was a
5 second increase per set with an overall increase of
15 seconds.
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 - estimating around
45 minutes as I forgot to stop my timer when I was done. I'm not sure if it was the time off, the change up or my abs getting stronger but the
4 sets of 90 second plank holds was the easiest it's ever been before.
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Home Physical Therapy session 46 - Spondylolisthesis BJJ
Thursday 11/17/16.
Hip Ups:
3 sets of
45. Lift my hips off the ground like a reverse crunch.
Side Planks:
3 sets on each side for
50 seconds each. Increase of
5 seconds per side per set.
Side leg raises:
3 sets on each side of
40 reps. Increase of
5 reps per leg per set totaling
15 extra reps per side.
Plank.
4 sets for
90 seconds each. All 4 sets were from the elbows.
Standing knee raises:
3 sets of
90 seconds each.
Bridges with pelvic tilt hold. 3 sets of
50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Plank with arm and leg raises:
3 sets of
35 seconds each.
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 -
50 minutes.
