Spondylolisthesis BJJ - Home PT week 52

Home Physical Therapy Week of
Monday Sept 18th - Sunday Sept 24th 2017:
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How I'm feeling - My overall back pain is minimal this month and I feel very blessed about that.
For the past several months, I have been doing 1 and sometimes 2  30 minute walks each week day.  I've gotten into such a routine of doing this each day that I don't even add this to my blogsite each week even though I probably should.  How I feel physically and emotionally today is night and day difference from when I first started this blog over a year ago.  I'm so glad to still be doing PT at home and able to training BJJ even though I have to limit some of my movements and exertion levels during class.  I hope this encourages you.

Home Physical Therapy - Spondylolisthesis BJJ
I've been a bit lazy for the past few weeks in that I've done the same set of exercises for several weeks in a row.  In the past, I would change up the exercises I do each week or I'd at least change the time or reps of some of them.  Our family life has been really busy with various activities over the Summer and then starting up school again for my 4 kids.  This week was no different.  Same exercises again but they still give me a good core workout and stretching.  Hopefully next week I'll take the time to configure a new PT workout.

Thursday 9/21/2017.


Warmup - Hip ups

3 sets of 30.  Lift my hips up into air.

Side to side crunches

3 sets of 30 seconds each.


Side Crunches:

3 sets each side for 45 seconds.  I tried lifting my feet up off the ground as well in order to try to get more contraction.


Hamstring Stretch:

3 sets for 1 minute each.

Plank. 

3 sets for 90 seconds each.  All 3 sets were from the elbows. 


Figure Four Stretch: 

3 Sets each leg 60 second hold


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.    

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 - 41.5 minutes.  

Spondylolisthesis BJJ - Home PT week 51

Home Physical Therapy Week of
Monday Sept 11th - Sunday Sept 17th 2017:
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About 2 months ago, my right shoulder starting having some pain and I felt like something wasn't right with it besides just a sore shoulder.  This was a different kind of pain.  I took 2 weeks of from lifting weights on my upper body and severely limited my BJJ sparing to give it a rest.  When I returned after those two weeks the pain was right back in the same spot.  I went to see my physician and the x-ray shows I have a small spur on my shoulder but he thought it was still a muscular issue and recommended PT.  I have been going to PT for my shoulder the past 4 weeks and I'm happy to say that my shoulder feels much better.  I haven't decided yet if I'm going to blog the shoulder PT exercises and details but it is a possibility.  I mention this partly because this is part of the reason why I didn't do any specific ab/spondy type PT at home this week. 

I did have my shoulder PT along with two 30 minute walks every day this week in addition to teaching 2 BJJ classes and weight training for my lower body.  However, I did not do any abdominal exercises or stretches this week :( 

Back at it next week.

Spondylolisthesis BJJ - Home PT Week 50

Home Physical Therapy Week of
Monday Sept 4th - Sunday Sept 10th 2017:
==================================== 

Home Physical Therapy - Spondylolisthesis BJJ
Thursday 9/7/2017.


Warmup - Side to side crunches

3 sets of 30 seconds each.


Hip Ups

3 sets of 30.  Lift my hips up into air.

Side to side crunches

3 sets of 30 seconds each.


Side Crunches:

3 sets each side for 45 seconds.  I tried lifting my feet up off the ground as well in order to try to get more contraction.


Hamstring Stretch:

3 sets for 1 minute each.

Plank. 

3 sets for 90 seconds each.  All 3 sets were from the elbows. 


Figure Four Stretch: 

3 Sets each leg 60 second hold


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.    

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 minutes.