Spondylolisthesis BJJ 2018 - PT week 2

Physical Therapy Week of

Monday Jan 8th 2018 - Sunday Jan 14th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

This week I had some bad allergies and I just failed and didn't do any specific ab work.

Mon - Two 30 minute walks.

Tues - Two 30 minute walks.  

Wed - Two 30 minute walks.  

Thu  - Two 30 minute walks.
Fri    - Two 30 minute walks.  

Back to the ab exercises next week.

Spondylolisthesis BJJ 2018 - PT week 1

Physical Therapy Week of

Monday Jan 1st 2018 - Sunday Jan 7th 2018:

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Home Physical Therapy - Spondylolisthesis BJJ

Tuesday 1/02/2018. 

It is 2018 and for this week I decided to video the "Ab circle" workout that I do at BJJ class sometimes.  This one was much shorter as we had a smaller class this night.  Usually we have about 15 more people in class which would make the ab circle workout longer.  You'll see this all in the sped up video below but to explain it - we circle up and then we go around the circle and everyone picks an ab exercise which we all do for about 30 reps and then the next in line picks one.  You can watch the video below which has been shortened to 1 minutes and 30 seconds.

Spondylolisthesis BJJ - Home PT week 59

Home Physical Therapy Week of

Monday Dec 18th - Sunday Dec 24th 2017:

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Home Physical Therapy - Spondylolisthesis BJJ

Monday 12/18/2017. 

Exact same workout as Sunday December 3rd 2017: 
http://myspondylolisthesis.blogspot.com/2017/12/spondylolisthesis-bjj-home-pt-week-57.html

Today's time - 44 minutes.

Spondylolisthesis BJJ - Home PT Week 58

Home Physical Therapy Week of

Sunday Dec 11th - Saturday Dec 17th 2017:

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Home Physical Therapy - Spondylolisthesis BJJ

Tuesday 12/12/2017. 
Today was a bit different in terms of core work.  At Brazilian Jiu Jitsu class, we did a round robin abdominal circuit.  There were about 25 people in class each choosing an ab exercise for the group. 
About 30 reps each exercise times 25 people taking around 15-20 minutes?  Not really sure as I didn't actually time it.  That was my core work for the week. 

Spondylolisthesis BJJ - Home PT week 57

Home Physical Therapy Week of

Sunday Dec 3rd - Saturday Dec 9th 2017:

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Home Physical Therapy - Spondylolisthesis BJJ

Sunday 12/03/2017. 

Warmup - Flutter kicks:

3 sets of 30.  Lift my feet off the ground and kick them up and down. 

Plank twists side to side:

3 sets of 30 seconds each.


Side Planks:

2 sets on each side for 45 seconds each.  Still don't like these.  I have somehow injured/strained my shoulder and doing these is causing additional pain.  So I stopped after the 2nd set and did 1 set on each side of side crunches.  I will be replacing planks with side crunches for a few weeks to give my shoulder some additional rest time.  Can't say I'll miss the side planks because I won't!

Side Crunches:

1 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.   


Hamstring Stretch:

1 set for 2 minutes.

Today's time - 46 minutes.

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.