Home Physical Therapy Week of
Monday May 29th - Sunday June 4th 2017:
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Home Physical Therapy session 78 - Spondylolisthesis BJJ
Monday 5/29/2017.
Updates: Rib pain is almost gone. I was able to make it thru all the core work today.
Side Planks:
3 sets on each side for a
30 seconds. Still don't like them.
Figure Four Stretch:
3 sets each leg
60 second hold.
While holding the bridge with one leg, the other leg did 25 leg raises.
3 sets of
25 reps for each leg.
Mountain Climbers twist knee toward elbow:
3 sets of
30 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow.
Plank.
3 sets for
75 seconds each. 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. 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. Overall increase of 15 reps.
Hip ups:
3 set of
25 reps. Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
Hamstring and groin stretch:
3 sets for
1 minute each.
Pelvic tilt crunches:
1 set of 30.
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!
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 -
43:29
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Home Physical Therapy session 79 - Spondylolisthesis BJJ
Thursday 6/01/2017.
Updates: Rib pain is almost gone. I was able to make it thru all the core work today.
Side Planks:
3 sets on each side for a
30 seconds. Still don't like them.
Figure Four Stretch:
3 sets each leg
60 second hold.
While holding the bridge with one leg, the other leg did 25 leg raises.
3 sets of
25 reps for each leg.
Mountain Climbers twist knee toward elbow:
3 sets of
30 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow.
Plank.
3 sets for
75 seconds each. 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. 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. Overall increase of 15 reps.
Hip ups:
3 set of
25 reps. Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.
Hamstring and groin stretch:
3 sets for
1 minute each.
Pelvic tilt crunches:
1 set of 30.
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!
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 -
42:32 - I increased my pace a little today!
