Monday Oct 23rd - Sunday Oct 29th 2017:
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Home Physical Therapy - Spondylolisthesis BJJ
Monday 10/22/2017.
I was ill for parts of October which made me slack off and skip my ab workouts earlier this month. One week I had a sinus infection and then the next week I had an ear infection in both ears. I still continued to do my 2 30 minute walks each week day. Finally back at it today. I really need to change up my workout again as I've been doing the same or similar workouts for the past several weeks.
Warmup - Side to side crunches
3 sets of 30 seconds each.
Hip ups
3 sets of 30. Lift my hips up into air with a side twist.
Side Crunches:
3 set 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 - 41:31
