I had two blogs about my journey of BJJ with spondylolisthesis and I'm consolidating them.
If you are reading this page then please update your bookmarks to my other BJJ spondy blog as this one will not be updated any more. For the latest updates and my continued journey see this blog:
http://bjjspondy.blogspot.com/
Monday, August 6, 2018
Monday, July 30, 2018
Spondylolisthesis PT Core workout July 30th 2018
Physical Therapy Week of
Monday July 30th 2018
Monday July 30th 2018
====================================
Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = One 30 minute stand desk session each day of the week.
We were on vacation last week...
Monday 7/30/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Mon-Fri = One 30 minute stand desk session each day of the week.
We were on vacation last week...
Monday 7/30/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Wednesday 8/1/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Friday 8/3/2018.
Lunch Brazilian Jiu Jitsu class with a 10 minute ab circle. I plan to try and record our 10 min ab circle for a new video soon but for now here's one we did a while back:
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Friday 8/3/2018.
Lunch Brazilian Jiu Jitsu class with a 10 minute ab circle. I plan to try and record our 10 min ab circle for a new video soon but for now here's one we did a while back:
Monday, July 16, 2018
Spondylolisthesis PT Core workout July 16th 2018
Physical Therapy Week of
Tuesday July 16th, 2018
Tuesday July 16th, 2018
====================================
Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = two 30 minute stand desk sessions each day of the week. 1 in the morning and one after lunch.
Monday 7/16/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Mon-Fri = two 30 minute stand desk sessions each day of the week. 1 in the morning and one after lunch.
Monday 7/16/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Wednesday 7/11/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Thursday 7/19/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Including the ab circle basically identical to this one we did previously:
Friday 7/20/2018.
Stair runs/walks. Basement to the top of the 13th floor. 3 times.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Thursday 7/19/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Including the ab circle basically identical to this one we did previously:
Friday 7/20/2018.
Stair runs/walks. Basement to the top of the 13th floor. 3 times.
Monday, July 9, 2018
Spondylolisthesis PT Core workout July 9th 2018
Physical Therapy Week of
Tuesday July 9th, 2018
Tuesday 7/10/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Tuesday July 9th, 2018
====================================
Home Physical Therapy - Spondylolisthesis BJJ
Mon-Fri = two 30 minute stand desk sessions each day of the week. 1 in the morning and one after lunch.
Mon-Fri = two 30 minute stand desk sessions each day of the week. 1 in the morning and one after lunch.
Tuesday 7/10/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Wednesday 7/11/2018.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Weight training - leg day
Thursday 7/12/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Friday 7/13/2018.
Morning - ab circle - very similar to this one that I previous recorded of us in class:
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Weight training - leg day
Thursday 7/12/2018.
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Brazilian Jiu Jitsu (BJJ) class - 1 hour
Friday 7/13/2018.
Morning - ab circle - very similar to this one that I previous recorded of us in class:
Afternoon - 30 minute stress relief yoga class with a focus on stretching.
Thursday, July 5, 2018
Airrosti review - 3rd visit
7/5/2018
Office visit # 3
Checked in and then the Dr. had me do the same range of motion and pain level tests as before. Asked me as compared to last time were the pain levels better/same/worse. It feels the same as before - very minimal to no improvement.
Treatment:
Back on the table just as the previous visits and he did the same deep pressure techniques. In my armpit at various places (these were the most painful) and then on the top of my deltoid and collar bone. After this he told me that my next step was my choice between 3 options.
Option 1 - was to do nothing and wait for the pain and inflammation to go down. He thinks that I have a slight shoulder impingement and the inflamed area in my shoulder is causing the pain.
Option 2 - take Aleve or ibuprofen for a week or two make the inflammation go away faster.
Option 3 - Go se my primary physician and get some prescription anti-inflammatories.
Not sure which I'll do yet.
Next up - the recovery specialist.
Recovery treatment:
The certified recovery specialist handed me the lacrosse ball and instructed me to warmup with the same 4 exercises as done previously. See the post before this one to review them.
1. Supraspinatus:
2. Posterior Shoulder:
3. Triceps release:
4. Upper traps:
I didn't do number 3 above and either he didn't care or he wasn't paying much attention because he didn't stop me or ask me to do them.
5. Rotation exercise.
After those were completed he added 1 new movement/exercise today that he called the shoulder pendulum decompression hang. I hold a 5 to 10 pound dumbbell in one hand and let my hand relax by my side as I swing it front and back naturally and feel the pull/decompression on my shoulder joint.
That's it for the Airrosti treatment. I have been discharged and referred to one of the 3 options I mentioned at the top of the treatment section of this page. For the discharge, they have you fill out an online form asking if you feel better then when you walked in, would you recommend Airrosti to anyone etc.
Office visit # 3
Checked in and then the Dr. had me do the same range of motion and pain level tests as before. Asked me as compared to last time were the pain levels better/same/worse. It feels the same as before - very minimal to no improvement.
Treatment:
Back on the table just as the previous visits and he did the same deep pressure techniques. In my armpit at various places (these were the most painful) and then on the top of my deltoid and collar bone. After this he told me that my next step was my choice between 3 options.
Option 1 - was to do nothing and wait for the pain and inflammation to go down. He thinks that I have a slight shoulder impingement and the inflamed area in my shoulder is causing the pain.
Option 2 - take Aleve or ibuprofen for a week or two make the inflammation go away faster.
Option 3 - Go se my primary physician and get some prescription anti-inflammatories.
Not sure which I'll do yet.
Next up - the recovery specialist.
Recovery treatment:
The certified recovery specialist handed me the lacrosse ball and instructed me to warmup with the same 4 exercises as done previously. See the post before this one to review them.
1. Supraspinatus:
2. Posterior Shoulder:
3. Triceps release:
4. Upper traps:
I didn't do number 3 above and either he didn't care or he wasn't paying much attention because he didn't stop me or ask me to do them.
5. Rotation exercise.
After those were completed he added 1 new movement/exercise today that he called the shoulder pendulum decompression hang. I hold a 5 to 10 pound dumbbell in one hand and let my hand relax by my side as I swing it front and back naturally and feel the pull/decompression on my shoulder joint.
That's it for the Airrosti treatment. I have been discharged and referred to one of the 3 options I mentioned at the top of the treatment section of this page. For the discharge, they have you fill out an online form asking if you feel better then when you walked in, would you recommend Airrosti to anyone etc.
Tuesday, July 3, 2018
Spondylolisthesis PT Core workout July 3rd 2018
Physical Therapy Week of
Tuesday 7/3/2018.
3 sets of 30 Seconds each side.
Time today - I forgot to start the timer as I did this up on the mats after BJJ class.
Tuesday July 3rd, 2018
====================================
Home Physical Therapy - Spondylolisthesis BJJ
Several 30 minute stand desk sessions this week and at least two 30 minute walks.
Several 30 minute stand desk sessions this week and at least two 30 minute walks.
Tuesday 7/3/2018.
Heel touches (AKA penguins):
3 sets of 1 minute each.
Side planks:
Side planks:
Figure Four Stretch:
3 Sets each leg 60 second hold
Plank.
3 sets for 60 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.
Time today - I forgot to start the timer as I did this up on the mats after BJJ class.
Monday, July 2, 2018
Airrosti review - 2nd visit
7/2/2018
Office visit # 2
Checked in and then the Dr. had me do the same range of motion and pain level tests as before. Asked me as compared to last time were the pain levels better/same/worse. It feels the same as before - no improvement.
Treatment:
I laid on my back on the table just as the first visit and he did the same deep pressure techniques. In my armpit at various places (these were the most painful) and then on the side of my lats. Next he did pressure which felt like a deep tissue massage on parts of my traps. He added more this time then the 1st visit by having me also lay on my stomach so that he could work the back and side of my shoulder. Once that was completed, he had me stand up and do a few range of motions with my arms going up from my sides and across and to my surprise, one of my motions actually felt better this time. The improved movement was the one where I grab my elbow with my opposite hand and pull my elbow across my chest. I could bring it farther across before the pain set in than when I first came in. Next up - the recovery specialist.
Recovery treatment:
The certified recovery specialist handed me the lacrosse ball and instructed me to warmup with the same 4 exercises from last week - each 1 minute in duration.
1. Supraspinatus:
He did not tell me how long or how often to do this but from past physical therapy sessions it is usually around 1 minute so that's what I'll be doing.
2. Posterior Shoulder:
Rolling back and forth against the back of the shoulder. I found out that I was doing this one wrong. I am to place the ball in the "pocket" which is that small gap between my back and arm with my arm down by my side. This was only brought up because he asked if any of the 4 movements hurt and I told him this one did. He looked closer as I showed him how I had been doing it and so I now see I was in the wrong spot. I was too high up on the bone and that was more painful.
3. Triceps release:
Rolling back and forth along the triceps.
4. Upper traps:
Leaning in towards the wall. Place the arm behind the back to stretch and go deeper or let the arm hang down towards floor.
New exercise.
He added in a band treatment today which was just like the one I had done about a year ago for my shoulder. External rotation but only out to about 45 degrees. In the picture below the arm is going out too far. I've been instructed not to over extend past 45 degrees.
He didn't tell me how long or how many reps so I'll wait until I receive the follow up email with the instructional video. That was it for today. I'm actually hopeful now after having the across the chest motion of my shoulder feeling better today. Next appointment is Thursday.
Office visit # 2
Checked in and then the Dr. had me do the same range of motion and pain level tests as before. Asked me as compared to last time were the pain levels better/same/worse. It feels the same as before - no improvement.
Treatment:
I laid on my back on the table just as the first visit and he did the same deep pressure techniques. In my armpit at various places (these were the most painful) and then on the side of my lats. Next he did pressure which felt like a deep tissue massage on parts of my traps. He added more this time then the 1st visit by having me also lay on my stomach so that he could work the back and side of my shoulder. Once that was completed, he had me stand up and do a few range of motions with my arms going up from my sides and across and to my surprise, one of my motions actually felt better this time. The improved movement was the one where I grab my elbow with my opposite hand and pull my elbow across my chest. I could bring it farther across before the pain set in than when I first came in. Next up - the recovery specialist.
Recovery treatment:
The certified recovery specialist handed me the lacrosse ball and instructed me to warmup with the same 4 exercises from last week - each 1 minute in duration.
1. Supraspinatus:
He did not tell me how long or how often to do this but from past physical therapy sessions it is usually around 1 minute so that's what I'll be doing.
2. Posterior Shoulder:
Rolling back and forth against the back of the shoulder. I found out that I was doing this one wrong. I am to place the ball in the "pocket" which is that small gap between my back and arm with my arm down by my side. This was only brought up because he asked if any of the 4 movements hurt and I told him this one did. He looked closer as I showed him how I had been doing it and so I now see I was in the wrong spot. I was too high up on the bone and that was more painful.
3. Triceps release:
4. Upper traps:
Leaning in towards the wall. Place the arm behind the back to stretch and go deeper or let the arm hang down towards floor.
New exercise.
He added in a band treatment today which was just like the one I had done about a year ago for my shoulder. External rotation but only out to about 45 degrees. In the picture below the arm is going out too far. I've been instructed not to over extend past 45 degrees.
He didn't tell me how long or how many reps so I'll wait until I receive the follow up email with the instructional video. That was it for today. I'm actually hopeful now after having the across the chest motion of my shoulder feeling better today. Next appointment is Thursday.
Wednesday, June 27, 2018
Airrosti Review - 1st Visit
Airrosti Review
6/27/2018
Today was my first visit with the Chiropractor specializing in Airrosti. This first visit was 1 hour in length with the 1st 30 minutes with the Dr. and the 2nd 30 minutes with the certified recovery specialist (like a PTA). Typical welcome telling me a bit about who he is and asking how I'm doing. Then he proceeded to do some range of motion and pain level tests.
1. Raising my arms from my sides going straight forward to above my head.
2. Raising my arms from my sides going out to the sides to above my head.
3. Raising my arms from my sides going in between to above my head.
4. Arms bent at my sides at a 90 degree angle and then rotating my hands outward and inward.
5. Arms bent with elbows raised to shoulder level at a 90 degree angle and then rotating my hands up and down.
6. Placing each hand behind my back with the back of my hand touching the small of my back and then raising my hand up my back as far as I could comfortably stretch it.
Next were strength tests.
1. Arms bent at my sides at a 90 degree angle and then rotating my hands outward while he provided resistance.
2. Arms bent at my sides at a 90 degree angle and then rotating my hands inward while he provided resistance.
After the above movements he concluded that I might have an impingement in the back of my shoulder joint possibly caused by some trauma during one of my BJJ grappling sessions. Before telling me this, he also told me that most likely due to my age (44 years old) and my history of BJJ training that I most likely have some level of arthritis in my shoulder joints.
His recommended treatment was to treat the soft tissue around my shoulder and rotator cuff area and upper triceps. He then started with some deep pressure myofascial release which felt like a deep tissue massage on my shoulder. It was uncomfortable but not unbearable. He focused on the back of my shoulder and the upper triceps. There was only one part that was close to being unbearable and that was when he did the subscapularis in my armpit. That was painful.
Once that was completed he had me standup and do the first 3 movement tests of raising my arms in those 3 directions asking me if my pain was better. It felt the tiniest bit better or the same as it was difficult to tell but I did know it didn't feel worse. Next he took me to another room called the recovery area where I met with the certified recovery specialist. The CRS pulled up a schedule and showed me the available times to choose from for my next 3 visits which was the amount recommend by the Dr.
Recovery treatment:
The certified recovery specialist handed me a lacrosse ball and showed me 4 exercises to do with it for the next week.
1. Supraspinatus:
He did not tell me how long or how often to do this but from past physical therapy sessions it is usually around 1 minute so that's what I'll be doing.
2. Posterior Shoulder:
Rolling back and forth against the back of the shoulder.
3. Triceps release:
Rolling back and forth along the triceps.
4. Upper traps:
Leaning in towards the wall. Place the arm behind the back to stretch and go deeper or let the arm hang down towards floor.
Overall impression:
I'm willing to give this a serious try. I was somewhat skeptical coming in but so far it has been very much in line with regular PT sessions I've had in the past for my spondylolisthesis and for my shoulder. The model of interaction and follow up with me as the patient has been good. All the paperwork I had to fill out was done completely online and was easier and faster then your typical dr. visit model where you fill out actual papers. The online forms were easily accessible from my mobile phone with no issues logging in and filling them out. The certified recovery specialist who walked me thru the lacrosse ball exercises said I would immediately get an email from him with all the exercises explained and videos demonstrating the movements to help me at home. As stated, the email with videos were in my inbox before I walked back to my car. I had 4 videos showing me what we had just done in the therapy room. Something else I appreciate is that they have a patient portal website that you login to on your phone and it shows all your information - when your visit was, upcoming appointments, links to your exercises videos and more.
2nd appointment is next week.
6/27/2018
Today was my first visit with the Chiropractor specializing in Airrosti. This first visit was 1 hour in length with the 1st 30 minutes with the Dr. and the 2nd 30 minutes with the certified recovery specialist (like a PTA). Typical welcome telling me a bit about who he is and asking how I'm doing. Then he proceeded to do some range of motion and pain level tests.
1. Raising my arms from my sides going straight forward to above my head.
2. Raising my arms from my sides going out to the sides to above my head.
3. Raising my arms from my sides going in between to above my head.
4. Arms bent at my sides at a 90 degree angle and then rotating my hands outward and inward.
5. Arms bent with elbows raised to shoulder level at a 90 degree angle and then rotating my hands up and down.
6. Placing each hand behind my back with the back of my hand touching the small of my back and then raising my hand up my back as far as I could comfortably stretch it.
Next were strength tests.
1. Arms bent at my sides at a 90 degree angle and then rotating my hands outward while he provided resistance.
2. Arms bent at my sides at a 90 degree angle and then rotating my hands inward while he provided resistance.
After the above movements he concluded that I might have an impingement in the back of my shoulder joint possibly caused by some trauma during one of my BJJ grappling sessions. Before telling me this, he also told me that most likely due to my age (44 years old) and my history of BJJ training that I most likely have some level of arthritis in my shoulder joints.
His recommended treatment was to treat the soft tissue around my shoulder and rotator cuff area and upper triceps. He then started with some deep pressure myofascial release which felt like a deep tissue massage on my shoulder. It was uncomfortable but not unbearable. He focused on the back of my shoulder and the upper triceps. There was only one part that was close to being unbearable and that was when he did the subscapularis in my armpit. That was painful.
Once that was completed he had me standup and do the first 3 movement tests of raising my arms in those 3 directions asking me if my pain was better. It felt the tiniest bit better or the same as it was difficult to tell but I did know it didn't feel worse. Next he took me to another room called the recovery area where I met with the certified recovery specialist. The CRS pulled up a schedule and showed me the available times to choose from for my next 3 visits which was the amount recommend by the Dr.
Recovery treatment:
The certified recovery specialist handed me a lacrosse ball and showed me 4 exercises to do with it for the next week.
1. Supraspinatus:
He did not tell me how long or how often to do this but from past physical therapy sessions it is usually around 1 minute so that's what I'll be doing.
2. Posterior Shoulder:
Rolling back and forth against the back of the shoulder.
3. Triceps release:
4. Upper traps:
Leaning in towards the wall. Place the arm behind the back to stretch and go deeper or let the arm hang down towards floor.
Overall impression:
I'm willing to give this a serious try. I was somewhat skeptical coming in but so far it has been very much in line with regular PT sessions I've had in the past for my spondylolisthesis and for my shoulder. The model of interaction and follow up with me as the patient has been good. All the paperwork I had to fill out was done completely online and was easier and faster then your typical dr. visit model where you fill out actual papers. The online forms were easily accessible from my mobile phone with no issues logging in and filling them out. The certified recovery specialist who walked me thru the lacrosse ball exercises said I would immediately get an email from him with all the exercises explained and videos demonstrating the movements to help me at home. As stated, the email with videos were in my inbox before I walked back to my car. I had 4 videos showing me what we had just done in the therapy room. Something else I appreciate is that they have a patient portal website that you login to on your phone and it shows all your information - when your visit was, upcoming appointments, links to your exercises videos and more.
2nd appointment is next week.
Tuesday, June 26, 2018
Airrosti Review - making an appointment
What is Airrosti and trying to make an appointment:
The last few months I've been having some pain in my shoulders. Both have pain but my left is having more. Certain movements cause them pain and certain angles or stretches. Facebook must have been reading my recent searches regarding shoulder pain because shortly after I started getting a prominent advertisement in my news feed for Airrosti - shoulder pain.
I did some reading on it, saw that a few of my acquaintances had checked in there and I decided I'd give it a try. Here's what I've learned so far without having actually been yet - I'll be seeing a Chiropractor who has taken some kind of Airrosti training which from what I've gathered is massage and stretching of the painful joint or area. Along with specific stretching and strengthening exercises and sports taping.
In my opinion, the website is vague on what they actually do for their special treatment techniques and there are two providers near me but neither had any direct ways of contacting them. They all lead back to the main Airrosti website where you call a 1 800 number to book an appointment. I decided to give it a try and do this review.
Making the initial appointment - I called the 800 number which goes to a call center with menu options. After about a 3 minute wait, I was connected with someone who asked what my reason for seeking treatment was and if I knew anything about Airrosti and their methods. I replied shoulder pain and that I'd read a lot of their information on the website. Even after telling them this - she proceeded to read me the script about how great they were and how usually it only takes 1-3 treatments to resolve or reduce your pain. All of which is on their website and it had a very sales pitch type feel to it. All she would tell me was that this was similar to seeing a physical therapist but with the therapy being administered by a Chiropractor.
Previously, I saw a Dr. of Physical Therapy about 9 months ago for some different shoulder pain and they gave me specific exercises, stretches and some dry needling for a total of 8 visits (twice a week for 4 weeks) which did resolve my shoulder pain until recently I started having some different shoulder pain. I figure, I'll try this new DC with Airrosti and if I get some good stretches, massage and exercises and they seem to help then great. If not, I'll go back to my regular PT. Either way, I'll be able to at least post a real review of what Airrosti was like as all the ones I've found online seem like paid or company sponsored reviews.
First appointment is tomorrow at 7:30 am.
Monday, June 18, 2018
Spondylolisthesis PT Core workout June 18th 2018
Physical Therapy Week of
Monday June 18th, 2018
====================================
Home Physical Therapy - Spondylolisthesis BJJ
Thursday June 21st, 2018
Ab circle at BJJ very similar to the one I recorded before:
Home Physical Therapy - Spondylolisthesis BJJ
Thursday June 21st, 2018
Ab circle at BJJ very similar to the one I recorded before:
Monday, June 11, 2018
Spondylolisthesis PT Core workout June 11th 2018
Physical Therapy Week of
3 sets of 30 Seconds each side.
Time today - not recorded as my timer stopped about 1/2 way thru.
Monday June 11th, 2018
====================================
Home Physical Therapy - Spondylolisthesis BJJ
Mon-Friday: two 30 minute stands (one in the morning and one in the afternoon) or a mixture of 30 minute walks. For the 2nd week in a row, 2 of my kids did this workout with me. They did well. They weren't able to complete the full time on some of the exercises but they worked hard!
Mon-Friday: two 30 minute stands (one in the morning and one in the afternoon) or a mixture of 30 minute walks. For the 2nd week in a row, 2 of my kids did this workout with me. They did well. They weren't able to complete the full time on some of the exercises but they worked hard!
Monday 6/11/2018.
Isometric Abs:
3 sets of 1 minute each.
Side planks:
Side planks:
Figure Four Stretch:
3 Sets each leg 60 second hold
Plank.
3 sets for 60 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.
Time today - not recorded as my timer stopped about 1/2 way thru.
Monday, June 4, 2018
Spondylolisthesis PT Core workout June 4th 2018
Physical Therapy Week of
Today I did the exact same core workout as two weeks ago.
https://myspondylolisthesis.blogspot.com/2018/05/spondylolisthesis-pt-core-workout-may_22.html
Monday June 4th, 2018
====================================
Home Physical Therapy - Spondylolisthesis BJJ
Mon-Friday: two 30 minute stands (one in the morning and one in the afternoon) or a mixture of 30 minute walks.
Mon-Friday: two 30 minute stands (one in the morning and one in the afternoon) or a mixture of 30 minute walks.
Monday 6/4/2018.
Today I did the exact same core workout as two weeks ago.
https://myspondylolisthesis.blogspot.com/2018/05/spondylolisthesis-pt-core-workout-may_22.html
Monday, May 28, 2018
Spondylolisthesis PT Core workout May 28th 2018
Physical Therapy Week of
3 sets of 30 Seconds each side.
Monday May 28th, 2018
====================================
Home Physical Therapy - Spondylolisthesis BJJ
Mon-Friday: two 30 minute stands (one in the morning and one in the afternoon) or a mixture of 30 minute walks.
Mon-Friday: two 30 minute stands (one in the morning and one in the afternoon) or a mixture of 30 minute walks.
Monday 5/28/2018.
Isometric Abs:
3 sets of 1 minute each.
Side planks:
Side planks:
Figure Four Stretch:
3 Sets each leg 60 second hold
Plank.
3 sets for 60 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.
5 minute flat back:
Like a 5 minute pelvic tilt but more of a rest and lengthen my lower back by laying down and keeping my lower back flat on the floor with my knees bent. PT says it helps to stretch my back at the end of a session.
Time today - not recorded as my timer stopped about 1/2 way thru.
Like a 5 minute pelvic tilt but more of a rest and lengthen my lower back by laying down and keeping my lower back flat on the floor with my knees bent. PT says it helps to stretch my back at the end of a session.
Time today - not recorded as my timer stopped about 1/2 way thru.
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