Physical Therapy day 7

Physical Therapy day 7 - Spondylolisthesis BJJ

Monday 7/11/2016.  Today was a day of increases and additional ab exercises.  I did some exercises longer and some with added weights. 

Warmup on the total gym with bodyweight squats.  I had a different therapist today and she had me do something different this time.  During each of my squats I was told to try to do the pelvic tilt and hold it and keep my core tight.  This made the squats more difficult and worked my core strength.  Performed 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 1.08 miles over the 6 minute time.  That is not fast - it was just a warmup pace but I decided to record the distance for future reference.   

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 8 times in a row without losing my balance.  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 20 reps for each leg 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. 

Pelvic tilts and bridge:  Same movement as above but instead of pressing my low back into the table they had me 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.  I did a total of 30 reps. 



Side leg raises with ankle weights: 

Change up today - the therapist placed ankle weights and I did 30 repetitions for each leg.
 

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

Another change up today - 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 30 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! 
Table hamstring stretch:  Back on the table with on leg in the air hooked to the stretch strap in order to hold in place while the other leg lay flat on the table.  Pic below the bottom leg is meant to be straight.  

1 minute stretch for each leg 2 times each.


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. 


Thomas stretch:  This one was done with the assistance of the therapist.  

I sat on the front edge of the therapy table and then laid back and pulled one knee up into my chest while the therapist stretched the hanging leg down towards the floor. This therapist also recognized my tight IT band immediately by how my hanging leg would pull outwards away from the other leg.  She pushed it back in and down making the Thomas stretch more beneficial. 

Physical Therapy day 6

Physical Therapy day 6 - Spondylolisthesis BJJ

Friday 7/8/2016 -  

Repeat of day 5.  Only change was for the pelvic tilts where I held each tilt for 10 seconds at a time for 3 minutes straight instead of the usual 5 seconds.  My hamstrings were still a little tight and sore from Wednesday's session due to the Roman dead lifts.  When I did that exercise today it was the same result - good work for my standing leg ankle, calf muscles, and thighs.  In addition, I felt it more in my lower back today.

The last three days (Wednesday through Friday) have been the best days so far in terms of how my back has felt.  My work also provided me with a sit stand desk today from Varidesk.com.
This is the one I have now in my office:  http://www.varidesk.com/standing-desk-pro-plus-36

I got it all setup today at the end of the day so I have not actually tried it yet.  I'll probably post about it next week and share my experience about.  My chiropractor had also recommended that I get something like this.

Physical Therapy day 5

Physical Therapy day 5 - Spondylolisthesis BJJ

Wednesday 7/6/2016.  1st exercise total gym squats and I counted my reps today.  Performed slow and controlled incline body weight squats taking my legs to a 90 degree angle.  Continuous reps for 3 minutes = total count of 52 squats.

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.  My heart rate topped out at 123 bpm. 

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.  She made the band shorter and harder by tying another knot in it for the 2nd set. 

Hamstring door stretch: 

  

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



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.



Next Exercise was new for me - Roman Deadlifts: 

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.  This was difficult.  I did 20 reps for each leg 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 30 pelvic tilts - hold each while pressing my lower back into the table. 

Pelvic tilts and bridge:  Same movement as above but instead of pressing my low back into the table they had me 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.  I did this for 3 minutes. 



Side leg raises: 

30 repetitions for each leg. I was able to do them faster this time but they still burn and hurt while doing them.  

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

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 30 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. 

Table hamstring stretch:  Back on the table with on leg in the air hooked to the stretch strap in order to hold in place while the other leg lay flat on the table.  Pic below the bottom leg is meant to be straight.  

1 minute stretch for 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. 


Thomas stretch:  This one was done with the assistance of the therapist.  

I sat on the front edge of the therapy table and then laid back and pulled one knee up into my chest while the therapist stretched the hanging leg down towards the floor. This time though the therapist was a different person and she did not push my leg inwards to help with the IT band stretch.  I will ask her next time to do so if she is the one that works with me at my next session.   

Physical Therapy day 4

Physical Therapy Day 4 - Spondylolisthesis BJJ
Friday 7/1/2016

Basically and exact repeat of Day 3 Wednesday.  Only changes were the order of some of the stretches and they put my 6 minute bicycle warm-up on level 5. 
About 1/2 way thru my session the therapist asked what kind of exercises I would consider difficult.  She was trying to get an idea of where I was physically and what changes they might make for future sessions.  I replied to her that I usually do things like tire flips and pushing the car up and down the block and she stopped me right there.  She said that tells her all she needs to know and that we won't be doing anything like that in PT!  Ha Hah!

Turns out that there is a name for the ab exercise that I had previously called "modified bicycle crunches" in my earlier post.  They are called Deadbugs because you look like a dying/dead bug on your back moving your arms and legs. 

DeadBugs:  This abdominal exercise is similar to bicycle crunches where you are laying flat and you bring your opposite knee to your opposite elbow but this was different.  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 30 seconds.

Notes for 2 weeks (4 sessions of PT). 
The main progress I feel I have made is the stretching.  Being made to do various stretches that I don't normally do for 30-45 minutes has been good for my body.  Overall I feel better about my back but I also know much of this is also from the rest and vacation from difficult physical activities that I normally do each week.  I have not done any Brazilian Jiu Jitsu, weight lifting or other high impact activity since my back started hurting.  My physician has recommended that I continue not doing those things for 4-6 weeks.  It has been extremely difficult as anyone that knows me knows that is like being asked to not be me for 4-6 weeks. 

Here's to healing and feeling even better next week! 

Physical Therapy day 3

Physical Therapy day 3 - Spondylolisthesis BJJ

Wednesday 6/29/2016.  They reversed the warm-up today.   1st was a timed exercise on a total gym machine incline body weight squats taking my legs to a 90 degree angle.  Continuous squats for 3 minutes.

2nd warm-up was 6 minutes on the stationary bike with resistance level of 4. 


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

Hamstring door stretch: 

 

1 minute stretch each leg 2 sets 

Pelvic tilts:  

 

While lying on the therapy table I did 30 pelvic tilts - hold each while pressing my lower back into the table. 

Pelvic tilts and bridge:  Same movement as above but instead of pressing my low back into the table they had me 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.  I did this for 3 minutes. 

Pelvic tilt crunches: 

I had never done crunches like these before and they were tiring on my abs.  Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 

Modified bicycle crunches:  Another one that I had not done before.  I had done plenty of bicycle crunches where you are laying flat and you bring your opposite knee to your opposite elbow but this was different.  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 30 seconds. 

Side leg raises: 

30 repetitions for each leg. I was surprised by how much they burned at the end.  The physical therapist also had me bring my foot slightly behind me as I was doing each leg raise.  This felt like it worked my glutes a little more by doing so. 

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

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 30 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. 

Table hamstring stretch:  Back on the table with on leg in the air hooked to the stretch strap in order to hold in place while the other leg lay flat on the table.  Pic below the bottom leg is meant to be straight.  

1 minute stretch for each leg 2 times each.


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. 


Inner thigh / Groin stretch: 

 

Laying flat I cross one leg and push my knee away.  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. 


Thomas stretch:  This one was done with the assistance of the therapist.  

I sat on the front edge of the therapy table and then laid back and pulled one knee up into my chest while the therapist stretched the hanging leg down towards the floor. This time though the therapist showed me how my bottom leg pulled outward away from my other leg.  She said that was because my IT band on the outside of my thigh is so tight.  She pushed inwards during the stretch to help me stretch it. 

Lastly, I had mentioned to my therapist that right below my knee would start to hurt after about 20 minutes of walking.  I figured it was patellar tendonitis which she mostly confirmed after pressing on my tendon and talking to me about it.  She suggested using the ice cup for icing it. 

You can make you own or you can buy it online.  I will try and make my own and do as suggested using it each night for the next couple of night and also after walking or when it hurts. 

Next PT Session is Friday and I feel like I'm making good progress between the rest and the PT sessions.

Physical Therapy day 2

Physical therapy Spondylolisthesis BJJ day 2: 

Friday 6/24/2016.  Started me out with a 6 minute warm-up on the stationary bike with level 4 resistance.  My heart rate topped out at a 89 during the warm-up (I haven't done cardio in 4 weeks).  Next was a timed exercise on a total gym machine incline body weight squats taking my legs to a 90 degree angle.

I was told to continue doing squats for the duration of the time which was 3 minutes.

Following that was resistance bands around both ankles as I did side walks down the path and back a total of 4 sets.

Next was balance board and this really worked out my feet, groin muscles and core as I tried to balance on a square board with a ball on the bottom.

First set was keeping my balance front to back trying not to let the board touch the ground front or back for 1 minute.  2nd set was the same but this time trying to lower forward and back slowly with out touching the ground for 1 minute.  The next two sets were exactly the same but the board was set so that the balance part was right to left.  At the end of this my feet felt worked out similar to when I used to rock climb.  On to the therapy table where I did 30 pelvic tilts hold while pressing my lower back into the table.

This made my back feel better.

Next set was also for 30 reps and it was same as before but instead of pressing my low back into the table they had me 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.

The second half of my session was stretching.  I have been told that with spondylolisthesis, it is common to have very tight hamstrings and that is true for me.

1st stretch was a hamstring stretch using the therapy table.

Start seated on the table with one leg straight on the table and the other off the side of the table to the floor and stretch the straight leg.  1 min stretch and the turn and switch legs.  I did both legs twice.

2nd stretch was lying on my back with on leg in the air hooked to the stretch strap in order to hold in place while the other leg lay flat on the table.

1 minute stretch for each leg 2 times each.

3rd 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. 


4th stretch was back 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.  This is an area I need a lot of work on.  Often times when I get a massage, the therapist tells me my IT band is very tight so this was no surprise for me.  1 minute each leg 2 times each.

5th stretch was called the Thomas stretch. 

I sat on the front edge of the therapy table and then laid back and pulled one knee up into my chest while the therapist stretched the hanging leg down towards the floor.