Spondylolisthesis BJJ - Home PT week 56

Home Physical Therapy Week of

Monday Nov 20th - Sunday Nov 27th 2017:

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Home Physical Therapy - Spondylolisthesis BJJ

Monday 11/20/2017.

Still have some kids that are ill this week and I almost skipped tonight.  I decided to push thru it so I wouldn't miss two weeks in a row.  With that said, I was too tired to change up the workout this week like I had hoped so I did the same one from earlier this month.  Still better then nothing!    

Heel touches.  

3 sets of 30 seconds each.   

Hip ups

3 sets of 30 reps.  Lift my hips up into air no twist this time.

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 -  41:52

Spondylolisthesis BJJ - Physical Activity

Physical Activity - Spondylolisthesis and BJJ

Monday Nov 13th - Sunday Nov 19th 2017:

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Physical Activity - Spondylolisthesis BJJ

This week I did not do any specific Spondylolisthesis / core work.  Between taking kids to the doctor and a host of other things I just failed to get it done.  My fault.  I did do other activity this week including doing Two 30 minute walks each day of the work week (Mon-Friday).  I also went to the gym and did weight training twice this week and also taught class on Wednesday and got a few rolls in.  

Spondylolisthesis BJJ - Home PT week 55

Home Physical Therapy Week of

Monday Nov 6th - Sunday Nov 12th 2017:

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Home Physical Therapy - Spondylolisthesis BJJ

Monday 11/06/2017.

1 hour Brazilian Jiu Jitsu class.  After class was core work at home.  I had planned to mix it up this week and change out the core exercises but after class I was just too tired when I got home.  So I only changed the first exercise.  The rest was the same as last week.  

Rocking Chairs

3 sets of 30 seconds each.  Start seated and rock back keeping everything tight and in the same position.  I do this with my hands hovering over my knees.  I couldn't find a picture to use so I had to photoshop this one together.  

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 -  41:02

Spondylolisthesis BJJ - PT at BJJ week 54

Home Physical Therapy Week of

Monday Oct 30th - Sunday Nov 5th 2017:

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Physical Therapy - Spondylolisthesis BJJ

Thursday 11/02/2017.

I've continued with two 30 minute walks each week day this week.  
For core work today - I decided to do the in class core work at BJJ class.  We did about 20 rounds of various ab exercises.  Someone had a new one today that I'd never done called rocking chairs. Sitting on the ground with your legs bent feet on the mat you rock back until your fee go high in the air and then rock back up keeping your core tight the whole time.  This was a good one.  I can't remember all the exercises but some included planks, Russian twists, v ups, crunches, mountain climbers and several others.  I also wanted to note that my back has been doing well this week!