Home PT Week 2 July 25th-29th 2016

Home Physical Therapy Week of
Monday July 25th - Friday July 29th 2016: 

Home PT day 12 - Spondylolisthesis BJJ
Monday 7/25/2016. Basically the same as Friday except today I pushed myself on my abdominal exercises making them harder.  How I'm this week/today - best I've felt since I found out I had spondylolisthesis!  Some light cramping in my back on my right side but overall not much pain.  

Buttock/Hamstring stretch:  

This stretch is one of my favorite stretches.


Pelvic tilts:  

 

While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight.  I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.  To make this harder today - I pressed my low back into the ground with more effort today.  I could definitely feel the additional work after I was done. 
 
Bridges with pelvic tilt hold.  30 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.

I held this bridge in the air for a count of 5 and then back down and relax for 1.  30 reps.

Isometric hands against knees:   Both knees at the same time (different from picture below)

4 sets of 45 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right.  I pushed myself on this one too.  I pressed into my knees harder today with my hands and found my abs wearing out sooner! 

Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 60 seconds. 

Plank. 

I did this from the pushup position and not from the elbows as demonstrated above. 
3 sets of plank holds for 60 seconds each.  
Note - in the past, whenever I did ab exercises I would lay on my stomach and arch my back in order to stretch but I'm not able to do that now. 


Hamstring door stretch: 

  

1 Minute stretch each leg 2 sets total of 2 minutes each leg. 

Evening walk - 30 minutes.  

Doctor visit and X-rays tomorrow!

As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you.  Leave your email in a comment. 
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know.  I've been searching for others that do Marital Arts and have a spondy but have not found many.

====================================

Home Physical Therapy day 13 - Spondylolisthesis BJJ
Wednesday 7/27/2016. I increased my abdominal exercises today.   


Pelvic tilts:  

 

While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight.  I held each tilt for a count of 10 then release and rest for 1 or 2 seconds. 

Bridges with pelvic tilt hold.  30 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.

I held this bridge in the air for a count of 5 and then back down and relax for 1.  30 reps.

Isometric hands against knees:   Both knees at the same time (different from picture below)

Increase today 60 second sets.  4 sets of 60 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right.  I could definitely feel the extra 15 seconds each set! 

Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 60 seconds. 

Plank. 

Increase today.  I did 4 sets of 60 seconds each.  I did 2 sets from the push up position and 2 sets from the elbow position = total 4 sets of plank holds for 60 seconds each.  

New exercise - leg raises. 

Lay flat on the floor with my hands underneath and I did 15 leg raises total.  I had planned to do 45 total but I ended up only doing 15 as once I got to 10 my low back started to feel a some pain. 

Buttock/Hamstring stretch:  

This stretch is one of my favorite stretches.

I taught one hour of adult BJJ class tonight.  I took it very slow and demonstrated carefully.  It felt great to be back on the mat with all my teammates!  I did not roll tonight.  The Dr. has asked me to give it another 4 weeks to continue strengthening my core before contact. 

====================================

Home Physical Therapy day 14 - Spondylolisthesis BJJ
Friday 7/29/2016. Another day of increases - little by little.   


Pelvic tilts:  

 

Increase by 5.  While lying on the floor I did 35 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight.  I held each tilt for a count of 10 then release and rest for 1 or 2 seconds. 
 
Bridges with pelvic tilt hold:

Increase by 15.  45 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.  I held this bridge in the air for a count of 5 and then back down and relax for 1.  45 total reps.

Isometric hands against knees:   Both knees at the same time (different from picture below)

4 sets of 60 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right. 

Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 4 sets of 60 seconds. 

Plank. 

I did 4 sets of 60 seconds each.  I did 2 sets from the push up position and 2 sets from the elbow position = total 4 sets of plank holds for 60 seconds each.  

Leg raises. 

Lay flat on the floor with my hands underneath and I did 15 leg raises total.  Same as Wednesday - I had planned to do 45 total but I ended up only doing 15 because of pain in my low back while doing these. 

Contact me if you have questions regarding BJJ and Spondylolistheses. 

Home PT Week 1 July 18th-22nd 2016

Home Physical Therapy Week of
Monday July 18th - Friday July 22nd 2016: 

Home PT day 9 - Spondylolisthesis BJJ
Monday 7/18/2016.  After having chronicled all my PT sessions with the Physical Therapist - today I will use their workouts to do a modified version at home and in the future.   

Warmup - 30 minute walk. 

Hamstring door stretch: 

  

1 Minute stretch each leg 2 sets total of 2 minutes each leg. 


Pelvic tilts:  

 

While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight.  I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.  
 

Isometric hands against knees:   Both knees at the same time (different from picture below)

45 second sets.  With back flat on the table you lift both your knees up feet off the table.  Your cross hands to opposite knees and press against your knees while you try to pull your knees towards your hands.  Hold for 45 seconds.  2nd set was same as before but you switched your hands to be straight forward left to left knee and right to right knee.  3rd set was same as before but you put your palms flat on the ground  next to your hips and pressed into the ground with your hands while keeping your knees up. 

Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 60 seconds. 

Plank. 

I did this from the pushup position and not from the elbows as demonstrated above. 
3 sets of plank holds for 60 seconds each.  This was an increase of 15 extra seconds over the last time I did the plank hold. 


Buttock/Hamstring stretch:  

This stretch is one of my favorite stretches.  All my exercises were done in the morning.


Evening:  Tonight I did another 30 minute walk for a total of 1 hour of walking today.  As per my Dr.'s instructions, I am not doing any weights or other exercises outside of my physical therapy until I get the ok from him after getting X-rays done again next week.

As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you.  Leave your email in a comment. 
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know.  I've been searching for others that do Marital Arts and have a spondy but have not found many.

====================================

Home Physical Therapy day 10 - Spondylolisthesis BJJ
Wednesday 7/20/2016. Same home work out as Monday.  After having chronicled all my PT sessions with the Physical Therapists - I will use their workouts to guide my home workouts.  

Warmup - 30 minute walk. 

Hamstring door stretch: 

  

1 Minute stretch each leg 2 sets total of 2 minutes each leg. 


Pelvic tilts:  

 

While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight.  I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.  
 

Isometric hands against knees:   Both knees at the same time (different from picture below)

45 second sets.  With back flat on the table you lift both your knees up feet off the table.  Your cross hands to opposite knees and press against your knees while you try to pull your knees towards your hands.  Hold for 45 seconds.  2nd set was same as before but you switched your hands to be straight forward left to left knee and right to right knee.  3rd set was same as before but you put your palms flat on the ground  next to your hips and pressed into the ground with your hands while keeping your knees up. 

Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 60 seconds. 

Plank. 

I did this from the pushup position and not from the elbows as demonstrated above. 
3 sets of plank holds for 60 seconds each.  This was an increase of 15 extra seconds over what the physical therapist had me do at the facility.  


Buttock/Hamstring stretch:  

This stretch is one of my favorite stretches.  All my exercises were done in the morning.


Evening:  Tonight I did another 30 minute walk for a total of 1 hour of walking today.  As per my Dr.'s instructions, I am not doing any weights or other exercises outside of my physical therapy until I get the ok from him after getting X-rays done again next week.

As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you.  Leave your email in a comment. 
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know.  I've been searching for others that do Marital Arts and have a spondy but have not found many.

====================================

Home Physical Therapy day 11 - Spondylolisthesis BJJ
Friday 7/22/2016. Same home work out as Monday.  After having chronicled all my PT sessions with the Physical Therapists - I will use their workouts to guide my home workouts.  

Warmup - 30 minute walk. 

Hamstring door stretch: 

  

1 Minute stretch each leg 2 sets total of 2 minutes each leg. 


Pelvic tilts:  

 

While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight.  I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.  
 

Isometric hands against knees:   Both knees at the same time (different from picture below)

45 second sets.  With back flat on the table you lift both your knees up feet off the table.  Your cross hands to opposite knees and press against your knees while you try to pull your knees towards your hands.  Hold for 45 seconds.  2nd set was same as before but you switched your hands to be straight forward left to left knee and right to right knee.  3rd set was same as before but you put your palms flat on the ground  next to your hips and pressed into the ground with your hands while keeping your knees up. 

Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 60 seconds. 

Plank. 

I did this from the pushup position and not from the elbows as demonstrated above. 
3 sets of plank holds for 60 seconds each.  This was an increase of 15 extra seconds over what the physical therapist had me do at the facility.   


Buttock/Hamstring stretch:  

This stretch is one of my favorite stretches.  All my exercises were done in the morning.


Evening:  Additional 30 minute walk for a total of 1 hour of walking today.  X-rays done next week.

As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you.  Leave your email in a comment. 
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know.  I've been searching for others that do Marital Arts and have a spondy but have not found many.

Physical Therapy day 8 - Graduation day!

PT Graduation Day! 
Physical Therapy day 8 - Spondylolisthesis BJJ
Thursday 7/14/2016.  Turns out today was "graduation day" as they call it at my PT place - my last day of Physical Therapy. 

Warmup on the total gym with bodyweight squats.  I did 57 slow and controlled incline body weight squats taking my legs to a 90 degree angle for 3 minutes.

2nd warm-up was 6 minutes on the elliptical machine with resistance level of 4.  3 minutes going forward and then 3 minutes going backwards.  I checked my distance this time and I went 1.11 miles over the 6 minute time.  Still not fast - just a warmup.    

Following that was resistance bands going up in resistance using a blue band around both ankles as I did side walks down the path and back a total of 2 times there and back.   

Bench hamstring stretch - was over at a bench where I place one leg up on the bench and tilted forward at the hips with my back straight doing a traditional hamstring straight leg stretch.

After 1 minute I turned outward and the stretch hit my groin and inner hamstring.  After that 2nd minute I turned back inside and crossed over the other way and the stretch got my IT band.  After doing all three of those back to back for 1 minute each position I then did the other leg. 


Hamstring door stretch: 

  

1 Minute stretch each leg 2 sets total of 2 minutes each leg. 



Next Exercise was  - Roman Deadlifts: 

My best effort was 15 times in a row without losing my balance standing on my left leg.  The hard part about this exercise was the balance portion.  While holding a 10 pound dumbbell with both hands I would lower it slowly to the ground and touch the ground with it.  One leg would go back straight as I lowered the weight to the ground and then back to standing - however the whole time the lifted leg was to never touch the floor.  That leg goes back down next to my other foot but doesn't touch the floor if possible.  This was difficult.  I did 30 reps for each leg this time (compared to 20 reps the first time) and it really made my standing leg work.  My ankle was tired and so was my calf from trying to keep my balance.  Trying to keep my back flat and stomach tight the whole time was tough.  My feet, calves, hamstrings and ankles are tired and sore this evening. 


Pelvic tilts:  

 

While lying on the therapy table I did pelvic tilts continuously for 3 minutes.   Hold each tilt while pressing my lower back into the table and making my core tight.  This time I held each tilt for a count of 10 then release and rest for 1.  Previously it was held for a 5 count. 



Side leg raises with ankle weights: 

This was the 2nd time using weights - the therapist placed ankle weights and I did 30 repetitions for each leg.  I remembered to check the weight this time and it was 1.5 pounds.  Doesn't seem like much until you get to about rep 20.  The last 10 are tough. 
 

Isometric hands against knees:   Both knees at the same time (different from picture below)

Another set like last week - 45 second sets.  With back flat on the table you lift both your knees up feet off the table.  Your cross hands to opposite knees and press against your knees while you try to pull your knees towards your hands.  Hold for 45 seconds.  2nd set was same as before but you switched your hands to be straight forward left to left knee and right to right knee.  3rd set was same as before but you put your palms flat on the ground  next to your hips and pressed into the ground with your hands while keeping your knees up. 

Deadbug abdominal exercise: 

Change up today - increase from 30 seconds to 45.  This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 45 seconds. 

Plank. 

I did this from the pushup position and not from the elbows as demonstrated above. 
2 sets of plank holds for 45 seconds each.  This was the first time I had put myself in that position since hurting my back.  It went well - no pain!


IT band stretch:  Keep back flat on the therapy table using the stretch strap to stretch my IT band.

One leg flat on the table with the other leg in the air held straight using the stretch strap to pull across my body.  Still very inflexible here and I need more work in this area.   1 minute each leg 2 times each. 


Buttock/Hamstring stretch:  

This stretch felt good as it stretched many muscles.  I will be adding this to my BJJ class stretches when I return to coaching. 

Last was measurements and graduation.  The therapist looked at the original goals set by the Head therapist and measured my progress.

Measurement 1 - Pain level.  I reported that my pain level the last 7 days was a 1 out of 10.  That's an improvement from 4/10 when I first came to PT and it was originally a 8/10 when I first had back pain.

Measurement 2 - Hamstring flexibility.  Goal was at least 80 degree stretch laying flat on my back and stretching my leg up.  I went 90 degrees and further.  Success!  

Measurement 3 - Side leg raise strength.  On my very first day of PT I met with the Head PT and he did an assessment of various movements, flexibility and strength.  One of my legs he felt was weaker then the other at the side leg raise.  He put it at a 4 out of 5.  Today it measured 5/5 on both sides. 

As of today, no more Physical Therapy.  I will miss some of the therapists and the calm caring atmosphere I felt while in their care.  I see my physician in 11 days and hopefully will receive new xrays