Spondylolisthesis PT Core workout April 30th 2018

Physical Therapy Week of

Monday April 30th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Small change from last week - side planks instead of scissor kicks. 
Mon-Friday: Still doing my two 30 minute stands (one in the morning and one in the afternoon).

Monday 4/30/2018. 

 

Heel touches: 

3 sets of 1 minute each. 
Side Planks: 

 

3 sets of 30 Seconds each side.  




 

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. 

Todays time - 34 minutes. 

Spondylolisthesis PT Core workout April 23rd 2018

Physical Therapy Week of

Monday April 23rd, 2018

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Home Physical Therapy - Spondylolisthesis BJJ
Repeat from last week.  Same workout. 
Mon-Friday: Still doing my two 30 minute stands (one in the morning and one in the afternoon).

Monday 4/23/2018. 

 

Heel touches: 

3 sets of 1 minute each. 
Scissor kicks: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below as my rest.




 

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. 

Todays time - 33 minutes. 

Spondylolisthesis PT Core workout April 16th 2018

Physical Therapy Week of

Monday April 16th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ

Finally changed it up a little today but not as much as I probably should have.
Mon-Friday: Still doing my two 30 minute stands (one in the morning and one in the afternoon).

Monday 4/16/2018. 

 

Heel touches: 

3 sets of 1 minute each. 

Scissor kicks: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below as my rest.




 

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. 

Todays time - 33 minutes. 

 

Spondylolisthesis PT Core workout April 9th 2018

Physical Therapy Week of

Monday April 9th, 2018

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Home Physical Therapy - Spondylolisthesis BJJ

I had planned to change up my routine last week but I was full from many other responsibilites and just plain too tired!  So today I did the same workout again - better than nothing...
Mon-Friday: Still doing my two 30 minute stands (one in the morning and one in the afternoon).

Monday 4/9/2018. 

Bicycle crunches: 

3 sets of 1 minute each.   I would rest for 1 minute in between each set and do fig 4 stretches as shown below. 

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.    

Todays time - I forgot to restart my timer after taking a break to answer the phone so I don't have an accurate time today - but I imagine it is the same as the past several times I did this exact routine - about 24 minutes.