Home PT Week 38 May 29th - June 4th 2017

Home Physical Therapy Week of
Monday May 29th - Sunday June 4th 2017:
==================================== 

Home Physical Therapy session 78 - Spondylolisthesis BJJ
Monday 5/29/2017.   
Updates:  Rib pain is almost gone.  I was able to make it thru all the core work today.

Side Planks:

3 sets on each side for a 30 seconds.  Still don't like them.     


Figure Four Stretch: 

3 sets each leg 60 second hold. 


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. 

Mountain Climbers twist knee toward elbow:  

3 sets of 30 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 





Plank. 

3 sets for 75 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.    Overall increase of 15 reps. 

Hip ups:

3 set of 25 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.




Hamstring and groin stretch: 

3 sets for 1 minute each. 



Pelvic tilt crunches: 

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



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 - 43:29

==================================== 

Home Physical Therapy session 79 - Spondylolisthesis BJJ
Thursday 6/01/2017.   
Updates:  Rib pain is almost gone.  I was able to make it thru all the core work today.

Side Planks:

3 sets on each side for a 30 seconds.  Still don't like them.     


Figure Four Stretch: 

3 sets each leg 60 second hold. 


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. 

Mountain Climbers twist knee toward elbow:  

3 sets of 30 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 





Plank. 

3 sets for 75 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.    Overall increase of 15 reps. 

Hip ups:

3 set of 25 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.




Hamstring and groin stretch: 

3 sets for 1 minute each. 



Pelvic tilt crunches: 

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



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 - 42:32 - I increased my pace a little today! 

Home PT Week 37 May 22nd - May 28th 2017

Home Physical Therapy Week of
Monday May 22nd - Sunday May 28th 2017:
==================================== 

Home Physical Therapy session 76 - Spondylolisthesis BJJ
Monday 5/22/2017.   
Updates:  Feeling better after being sick last week.  Continuing with my 30 minute walks each day. 

Side Planks:

3 sets on each side for a 30 seconds.  These are no fun.   


Figure Four Stretch: 

3 sets each leg 60 second hold. 


1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 10 leg raises.  3 sets of 25 reps for each leg. 

Mountain Climbers twist knee toward elbow:  

3 sets of 30 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 





Plank. 

3 sets for 75 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. 

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.    Overall increase of 15 reps. 

Hip ups:

3 set of 25 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.




Hamstring and groin stretch: 

3 sets for 1 minute each. 



Pelvic tilt crunches: 

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



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 - 43:37

Wednesday:  Brazilian Jiu Jitsu class. 

Home Physical Therapy session 77 - Spondylolisthesis BJJ
Thursday 5/25/2017.   
Updates:  I pulled a muscle in Brazilian Jiu Jitsu class which made my core work painful today.  This led me to only do about 1/2 of it as I didn't want to make it worse. 

Side Planks:

2 sets on each side for a 30 seconds.  Started to hurt my rib after the 2nd set so I did not do the 3rd set.    


Figure Four Stretch: 

3 sets each leg 60 second hold. 


1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 10 leg raises.  3 sets of 25 reps for each leg. 

Mountain Climbers twist knee toward elbow:  

3 sets of 30 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 





Plank. 

1 set for 90 seconds each.  Rib started to hurt so I only did 1 set. 




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. 

2 sets of 1 minute each. 

  

Today's time - 21:15 - Short session today due to my rib pain.

Week off - illness

May 15th - 21st 2017. 
I caught what my kids had this week and therefore took the week off to rest and get healthy. 
Hopefully back at it next week! 

Home PT Week 36 May 8th - May 14th 2017

Home Physical Therapy Week of
Monday May 8th - Sunday May 14th 2017:
==================================== 
Home Physical Therapy session 74 - Spondylolisthesis BJJ
Monday 5/8/2017.   
Updates:  Still going to try to do two 30 minute walks every week day this week. 

Mountain Climbers:  

3 sets of 60 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds.  I also mix it up during each 60 second set by bringing my knee to my outside elbow and bringing it across to my other side elbow.


Figure Four Stretch: 

3 sets each leg 60 second hold. 


1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 10 leg raises.  3 sets of 25 reps for each leg. 

Side to side crunches: 

3 sets for 65 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 





Plank. 

3 sets for 75 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. 

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.    Overall increase of 15 reps. 

Walk up planks - 3 set for 30 seconds.

Plank position moving from elbows to pushup and back. 




Hamstring and groin stretch: 

3 sets for 1 minute each. 



Pelvic tilt crunches: 

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



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 - 44:34


==================================== 
Home Physical Therapy session 75 - Spondylolisthesis BJJ
Thursday 5/8112017.   
Updates:  Still going to try to do two 30 minute walks every week day this week. 

Mountain Climbers:  

3 sets of 60 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds.  I also mix it up during each 60 second set by bringing my knee to my outside elbow and bringing it across to my other side elbow.


Figure Four Stretch: 

3 sets each leg 60 second hold. 


1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 10 leg raises.  3 sets of 25 reps for each leg. 

Side to side crunches: 

3 sets for 65 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 





Plank. 

3 sets for 75 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. 

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.    Overall increase of 15 reps. 

Walk up planks - 3 set for 30 seconds.

Plank position moving from elbows to pushup and back. 




Hamstring and groin stretch: 

3 sets for 1 minute each. 



Pelvic tilt crunches: 

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



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 - 45:33