Home Physical Therapy Week of
Monday March 20th - Sunday Mar 26th 2017:
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Home Physical Therapy session 64 - Spondylolisthesis BJJ
Monday 3/20/17
Plank.
3 sets for
75 seconds each.
1 leg bridge with 1 leg raises.
While holding the bridge with one leg, the other leg did
25 leg raises.
3 sets of
25 reps for each leg.
Bridges with pelvic tilt hold. 3 sets of
40 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I had planned on doing sets of 45 today but my hamstrings are really tight and it made them cramp some while doing the first set. So I ended up doing sets of 40 today. .
Figure Four Stretch:
3 sets each leg
70 second hold.
Hamstring door stretch.
2 sets of
2 minutes stretch each leg. Total of
4 minutes stretching per leg.
Pelvic tilt hold:
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 -
36 minutes.
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Tuesday March 21st 2017
Lap swimming: 30 minutes.
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Home Physical Therapy session 65 - Spondylolisthesis BJJ
Thursday 3/23/17
Plank.
3 sets for
75 seconds each.
1 leg bridge with 1 leg raises.
While holding the bridge with one leg, the other leg did
25 leg raises.
3 sets of
25 reps for each leg.
Bridges with pelvic tilt hold. 3 sets of
40 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
I
had planned on doing sets of 45 today but my hamstrings are really
tight and it made them cramp some while doing the first set. So I ended
up doing sets of 40 today. .
Figure Four Stretch:
3 sets each leg
75 second hold.
Hamstring door stretch.
2 sets of
2 minutes stretch each leg. Total of
4 minutes stretching per leg.
Pelvic tilt hold:
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 -
36 minutes.
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Friday March 24th 2017 Brazilian Jiu Jitsu training: 25 minutes of grappling.
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Saturday March 25th 2017 Weight training: upper body.
