Home PT Week 33 April 17th - April 23rd 2017

Home Physical Therapy Week of
Monday April 17th - Sunday April 23rd 2017:
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Home Physical Therapy session 68 - Spondylolisthesis BJJ
Monday 4/17/2017.   
I've had new pain that started last week and is still going on today.  I'm having leg pain in my right leg down on the out side of my shin side calf area.  I have a Dr. appointment on Wednesday and I'm going to attempt to do my core exercises and extra stretches this week anyway unless he tells me other wise. 

Hip Ups:

3 sets of 30.  Lift my hips off the ground like a reverse crunch. 


Figure Four Stretch: 

3 sets each leg 60 second hold.  Increase of 15 seconds per set.


Side Planks:

3 sets on each side for 30 seconds each.  


Side leg raises: 

3 sets on each side of 30 reps.  





Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. I felt like I could have done longer sets but with my current leg pain I decided to stay with 60 seconds today.  I'll probably try 75 or 90 second sets on Thursday. 




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. 

3 sets of 1 minute each. 

Bridges with pelvic tilt hold.  3 sets of 30 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

Plank with arm and leg raises: 

3 sets of 30 seconds each. 




Hamstring and groin stretch: 

3 sets for 1 minute each. 



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 - 42:48 

Home Physical Therapy Week of
Monday April 17th - Sunday April 23rd 2017:
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Home Physical Therapy session 69 - Spondylolisthesis BJJ
Thursday 4/20/2017.   
Today was a day of increases in reps and times. 

Hip Ups:

3 sets of 35.  Overall increase of 15 reps over Monday.  Lift my hips off the ground like a reverse crunch. 


Figure Four Stretch: 

3 sets each leg 60 second hold. 


Side Planks:

3 sets on each side for 35 seconds each.   Overall increase of 15 seconds per side over Monday. 


Side leg raises: 

3 sets on each side of 35 reps.   Another overall increase of 15 per side over Monday. 





Plank. 

3 sets for 65 seconds each.  Overall increase of 15 seconds.  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. 

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.    Overall increase of 15 reps. 

Plank with arm and leg raises: 

3 sets of 35 seconds each.  Overall increase of 15 seconds.  These were harder then I expected today. 




Hamstring and groin stretch: 

3 sets for 1 minute each. 



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 - 46 min.   

Planes, classrooms, hotels and leg pain...

Planes, classrooms, hotels and leg pain...
Monday April 10th - Sunday April 16th 2017:

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Update - Spondylolisthesis BJJ

I spent this week at a Microsoft Training class which means I flew on planes, stayed in a hotel room and sat in a technical classroom all week.  This apparently wrecked havoc on my back as I'm now experiencing new pain.  I've had grade 1 spondylolisthesis at the L4/L5 area for almost a year and the pain has been confined to my back.  For the past several days, I'm now getting pain in my right leg on the side of my shin area.  I've got an appointment with my Dr. on Wednesday to see what he thinks and maybe ask about getting an MRI of my back.  I've only had xrays of my back. 

I've done no core exercises this week and only a limited amount of stretching.  The pain is mostly constant in my leg but it does seems to be less at certain times and more at others but always on.

Here's hoping I get some good news and maybe he tells me it should go away on its own...

Exercises: 
Monday I did 15 minutes on an elliptical machine at a slow controlled pace.  I also did some upper body weight training with light weights.  I did a few stretches throughout the week but not very much.  No core exercises as I was in my hotel room in the evening and at the training class all day.  The sitting in the training classes, waiting around at airports and flying on the planes did not help and is probably what kicked off this new pain episode. 

Home PT Week 32 April 3rd - April 9th 2017

Home Physical Therapy Week of
Monday April 3rd - Sunday April 9th 2017:

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Home Physical Therapy session 67 - Spondylolisthesis BJJ
Monday 4/3/17

This week was a change up of Home PT.  I did my regular Monday core exercises as you'll see below and then on Wednesday I did Brazilian Jiu Jitsu Class and on Friday I did a 1 hour grind match that was incredibly difficult.  A 1 hour grind match is where you grapple for 1 hour straight with your partner(s).  This particular grind match was with the same partner for 1 hour.  I barely made it.  In fact, if I'm being honest - I almost quit at about the 45 minute mark.  That is how exhausted I was. 

Here's Monday's workout: 
Plank. 

3 sets for 90 seconds each.   Increase of 15 seconds per set! 


Figure Four Stretch: 

3 sets each leg 90 second hold.  Increase of 15 seconds per set.




1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 25 leg raises.  3 sets of 25 reps for each leg.



Bridges with pelvic tilt hold.  3 sets of 40 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

Hamstring door stretch. 

2 sets of 2 minutes stretch each leg.  Total of 4 minutes stretching per leg. 


Pelvic tilt hold:  

 

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 - 37 minutes. I moved faster today between sets and did not pause or rest.

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Exercise - Spondylolisthesis BJJ
Wednesday 4/5/17 Taught a 45 minutes Kids BJJ (Brazilian Jiu Jitsu) class. 
Taught a 1 hour adult BJJ class.
Three 5-minute grappling rounds

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Exercise - Spondylolisthesis BJJ
Friday 4/7/17 1 hour grind match against another BJJ Brown belt.  Totally exhausted at the end.  Almost quit at the 45 minute mark but I pushed thru.  This really helped me to work on my defense by trying to relax there towards the end and defend while I tried to recover some of my energy. 

Saturday morning at 6 am I had to get on a plane and fly out of state to a Microsoft Training class. 

Home PT Week 31 Mar 27th - Apr 2nd 2017

Home Physical Therapy Week of
Monday March 27th - Sunday April 2nd 2017:

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Home Physical Therapy session 66 - Spondylolisthesis BJJ
Monday 3/27/17


Figure Four Stretch: 

3 sets each leg 90 second hold.  Increase of 15 seconds per set.




Plank. 

3 sets for 90 seconds each.   Increase of 15 seconds per set! 



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 25 leg raises.  3 sets of 25 reps for each leg.



Bridges with pelvic tilt hold.  3 sets of 40 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

Hamstring door stretch. 

2 sets of 2 minutes stretch each leg.  Total of 4 minutes stretching per leg. 


Pelvic tilt hold:  

 

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 - 37 minutes. I moved faster today between sets and did not pause or rest.

Home PT Week 30 Mar 20th - Mar 26th 2017

Home Physical Therapy Week of
Monday March 20th - Sunday Mar 26th 2017:

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Home Physical Therapy session 64 - Spondylolisthesis BJJ
Monday 3/20/17



Plank. 

3 sets for 75 seconds each.    



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 25 leg raises.  3 sets of 25 reps for each leg.



Bridges with pelvic tilt hold.  3 sets of 40 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

I had planned on doing sets of 45 today but my hamstrings are really tight and it made them cramp some while doing the first set.  So I ended up doing sets of 40 today.  . 



Figure Four Stretch: 

3 sets each leg 70 second hold.


Hamstring door stretch. 

2 sets of 2 minutes stretch each leg.  Total of 4 minutes stretching per leg. 


Pelvic tilt hold:  

 

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 - 36 minutes. 

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Tuesday March 21st 2017
Lap swimming:  30 minutes.  

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Home Physical Therapy session 65 - Spondylolisthesis BJJ
Thursday 3/23/17



Plank. 

3 sets for 75 seconds each.    



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 25 leg raises.  3 sets of 25 reps for each leg.



Bridges with pelvic tilt hold.  3 sets of 40 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    

I had planned on doing sets of 45 today but my hamstrings are really tight and it made them cramp some while doing the first set.  So I ended up doing sets of 40 today.  . 



Figure Four Stretch: 

3 sets each leg 75 second hold.


Hamstring door stretch. 

2 sets of 2 minutes stretch each leg.  Total of 4 minutes stretching per leg. 


Pelvic tilt hold:  

 

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 - 36 minutes. 
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Friday March 24th 2017 
Brazilian Jiu Jitsu training:  25 minutes of grappling. 

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Saturday March 25th 2017
Weight training:  upper body. 

Home PT Week 29 Mar 13th - Mar 19th 2017

Home Physical Therapy Week of
Monday March 13th - Sunday Mar 19th 2017:

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Home Physical Therapy session 63 - Spondylolisthesis BJJ
This week was Spring Break for my kids.  I had all 4 of them with me and we spent more family time.  There fore, I took this week off from specific core exercises again.  Partially because of Spring Break, partially because I didn't feel very well.  I may have overdone it some last week.  This week I received my core training from BJJ class again but only Monday and Wednesday. 

Monday 3/13/17 
BJJ class - 5 x 5 minute rounds = 25 minutes of grappling.  

Wednesday 3/15/17   
BJJ class - 5 x 5 minute rounds = 25 minutes of grappling.  


Saturday 3/18/17 
Upper body weight strength training. 

Sunday 3/19/2017 
Upper body massage from a massage therapist.

I plan to return to core exercises at home starting tomorrow. 

Home PT Week 28 Mar 6th - Mar 12th 2017

Home Physical Therapy Week of
Monday March 6th - Sunday Mar 12th 2017:

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Home Physical Therapy session 62 - Spondylolisthesis BJJ
I took this week off from specific core exercises.  Instead, I went to Brazilian Jiu Jitsu class Monday, Wednesday and Friday and received my core work in class thru rigorous grappling training.  It was a welcome change from the various core exercises I'd been doing at home the past 6 months.

Monday 3/06/17 
BJJ class - 5 x 5 minute rounds = 25 minutes of grappling.  

Wednesday 3/08/17   
BJJ class - 2 x 10 minute rounds, 1 x 5 minute round = 25 minutes of grappling.   

Friday 3/10/17  
BJJ class - 5 x 5 minute rounds = 25 minutes of grappling.  

Sunday 3/12/17  Upper body weight strength training. 

A regular week of core exercises would have been easier then what I went thru this week in BJJ training but this was more fun!