After 6 weeks off from Brazilian Jiu Jitsu and 4 weeks of physical therapy it was time to return to coaching BJJ (Brazilian Jiu Jitsu). I must say I missed teaching, training and all my students and training partners! The Dr. gave me the all clear as long as I take it easy with only very lite contact if any. So I am to coach for the next 4 weeks and use this time to continue to strengthen my core even more.
I took the class thru a lite warmup and then we drilled a few techniques and then to sparing. Only once did I have to catch myself from accidentally putting myself in a bad position during instruction. I realized it as it was happening and asked some of the senior students in the class to demonstrate for me. I'm looking forward to trying to spar lite maybe next week.
Wednesday, July 27, 2016
Tuesday, July 26, 2016
Followup Dr. Visit - Jiu Jitsu? Weights?
July 26th 2016
Today I had my 6 week follow up visit with my physician. When I first saw him he ended our initial visit with several things to avoid and to take it very easy.
These were:
1) No heavy lifting or any lifting if it could be avoided. My result = fail. I have 4 young children and it ended up being impossible not to pickup or help my youngest who is 2 years old. I was able to reduce the amount of lifting I did but was not able to eliminate it.
2) No arching/extension. My result = mostly pass. I may have arched a few times out of reflex or activity but overall I made a good effort not to.
3) No exercise outside of physical therapy. No martial arts or weights lifting. My result = pass. This was very difficult. I am a person that needs to exercise and this was tough. However, the forced time off was very good for my sprained left bicep and my sprained right shoulder.
First the bad news: I was hopeful that I might be one of the few to have my pars fracture heal but this was not to be. He ordered x-rays today and he showed me on these new x-rays that the pars fracture did not heal. I looked at the x-ray and I could still see the fracture. :(
The good news: My slip has not increased. Still a grade 1 and after talking in the exam room and doing some tests - he gave me the ok to return to very lite Brazilian Jiu Jitsu and basic exercise and weight lifting. He still wants me to keep up the core work and to work on increasing/improving my core strength not just maintaining it. He had me stand up and with both hands on my head he asked me to raise my knee up and try not to let him push it down. My resistance I thought was ok but he wants it even better. That was the main test he used. So upwards and onwards I go with increased core strengthening.
Since I was cleared to start weight lifting again I decided to go to the gym tonight. It was difficult to follow the order of starting with very light weights for a few weeks to ease myself back into it. I decided to do light weight and do 3 sets of 15 reps for most exercises.
Here was my workout for the evening:
Dumbbell bench press. 35 pounds each hand for 3 sets of 15 reps. I tried to consciously engage/activate my core during every exercise. It felt like I was doing ab exercise during every weight lift. I held my core tight when I lifted the weights from the rack, when I laid back to begin bench press, etc.
Seated machine shoulder press. This one I did very light as I didn't want to compress my spine or have any pain. 3 sets of 15 reps around 40 pounds.
Lat machine pull downs. 3 sets of 15 reps 70 pounds. Again - very light weight to ease myself back in.
Seated machine rows. I was extra careful on this was as it worked my middle and low back and I wanted to train smart. 3 sets of 15 reps around 60 pounds. Again - very light weight - taking it slow.
Triceps press downs. 3 sets of 15 reps 45 pounds.
Standing bicep dumbbell curls. 3 sets of 15 reps 25 pound each hand. I kept my core tight the entire time during each rep. It felt like I was doing 2 exercises at the same time - ab work and curls. Brazilian Jiu Jitsu - tomorrow will be my first time going back to Jiu Jitsu in 2 months. I will take it very slow and easy and I'm looking forward to teaching again!
Today I had my 6 week follow up visit with my physician. When I first saw him he ended our initial visit with several things to avoid and to take it very easy.
These were:
1) No heavy lifting or any lifting if it could be avoided. My result = fail. I have 4 young children and it ended up being impossible not to pickup or help my youngest who is 2 years old. I was able to reduce the amount of lifting I did but was not able to eliminate it.
2) No arching/extension. My result = mostly pass. I may have arched a few times out of reflex or activity but overall I made a good effort not to.
3) No exercise outside of physical therapy. No martial arts or weights lifting. My result = pass. This was very difficult. I am a person that needs to exercise and this was tough. However, the forced time off was very good for my sprained left bicep and my sprained right shoulder.
First the bad news: I was hopeful that I might be one of the few to have my pars fracture heal but this was not to be. He ordered x-rays today and he showed me on these new x-rays that the pars fracture did not heal. I looked at the x-ray and I could still see the fracture. :(
The good news: My slip has not increased. Still a grade 1 and after talking in the exam room and doing some tests - he gave me the ok to return to very lite Brazilian Jiu Jitsu and basic exercise and weight lifting. He still wants me to keep up the core work and to work on increasing/improving my core strength not just maintaining it. He had me stand up and with both hands on my head he asked me to raise my knee up and try not to let him push it down. My resistance I thought was ok but he wants it even better. That was the main test he used. So upwards and onwards I go with increased core strengthening.
Since I was cleared to start weight lifting again I decided to go to the gym tonight. It was difficult to follow the order of starting with very light weights for a few weeks to ease myself back into it. I decided to do light weight and do 3 sets of 15 reps for most exercises.
Here was my workout for the evening:
Dumbbell bench press. 35 pounds each hand for 3 sets of 15 reps. I tried to consciously engage/activate my core during every exercise. It felt like I was doing ab exercise during every weight lift. I held my core tight when I lifted the weights from the rack, when I laid back to begin bench press, etc.
Seated machine shoulder press. This one I did very light as I didn't want to compress my spine or have any pain. 3 sets of 15 reps around 40 pounds.
Lat machine pull downs. 3 sets of 15 reps 70 pounds. Again - very light weight to ease myself back in.
Seated machine rows. I was extra careful on this was as it worked my middle and low back and I wanted to train smart. 3 sets of 15 reps around 60 pounds. Again - very light weight - taking it slow.
Triceps press downs. 3 sets of 15 reps 45 pounds.
Standing bicep dumbbell curls. 3 sets of 15 reps 25 pound each hand. I kept my core tight the entire time during each rep. It felt like I was doing 2 exercises at the same time - ab work and curls. Brazilian Jiu Jitsu - tomorrow will be my first time going back to Jiu Jitsu in 2 months. I will take it very slow and easy and I'm looking forward to teaching again!
Monday, July 25, 2016
Home PT Week 2 July 25th-29th 2016
Home Physical Therapy Week of
Monday July 25th - Friday July 29th 2016:
Home PT day 12 - Spondylolisthesis BJJ
Monday 7/25/2016. Basically the same as Friday except today I pushed myself on my abdominal exercises making them harder. How I'm this week/today - best I've felt since I found out I had spondylolisthesis! Some light cramping in my back on my right side but overall not much pain.
Buttock/Hamstring stretch:
This stretch is one of my favorite stretches.
Pelvic tilts:
While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight. I held each tilt for a count of 10 then release and rest for 1 or 2 seconds. To make this harder today - I pressed my low back into the ground with more effort today. I could definitely feel the additional work after I was done.
Bridges with pelvic tilt hold. 30 reps and it was same as above but instead of pressing my low back into the table I 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.
Isometric hands against knees: Both knees at the same time (different from picture below)
4 sets of 45 seconds each. Hands crossed right over left, straight, hands to side and 4th set left over right. I pushed myself on this one too. I pressed into my knees harder today with my hands and found my abs wearing out sooner!
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 60 seconds.
Plank.
I did this from the pushup position and not from the elbows as demonstrated above.
3 sets of plank holds for 60 seconds each.
Note - in the past, whenever I did ab exercises I would lay on my stomach and arch my back in order to stretch but I'm not able to do that now.
Hamstring door stretch:
1 Minute stretch each leg 2 sets total of 2 minutes each leg.
Evening walk - 30 minutes.
Doctor visit and X-rays tomorrow!
As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you. Leave your email in a comment.
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know. I've been searching for others that do Marital Arts and have a spondy but have not found many.
====================================
Home Physical Therapy day 13 - Spondylolisthesis BJJ
Wednesday 7/27/2016. I increased my abdominal exercises today.
Pelvic tilts:
While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight. I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Bridges with pelvic tilt hold. 30 reps and it was same as above but instead of pressing my low back into the table I 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.
Isometric hands against knees: Both knees at the same time (different from picture below)
Increase today 60 second sets. 4 sets of 60 seconds each. Hands crossed right over left, straight, hands to side and 4th set left over right. I could definitely feel the extra 15 seconds each set!
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 60 seconds.
Plank.
Increase today. I did 4 sets of 60 seconds each. I did 2 sets from the push up position and 2 sets from the elbow position = total 4 sets of plank holds for 60 seconds each.
New exercise - leg raises.
Lay flat on the floor with my hands underneath and I did 15 leg raises total. I had planned to do 45 total but I ended up only doing 15 as once I got to 10 my low back started to feel a some pain.
Buttock/Hamstring stretch:
This stretch is one of my favorite stretches.
I taught one hour of adult BJJ class tonight. I took it very slow and demonstrated carefully. It felt great to be back on the mat with all my teammates! I did not roll tonight. The Dr. has asked me to give it another 4 weeks to continue strengthening my core before contact.
====================================
Home Physical Therapy day 14 - Spondylolisthesis BJJ
Friday 7/29/2016. Another day of increases - little by little.
Pelvic tilts:
Increase by 5. While lying on the floor I did 35 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight. I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Bridges with pelvic tilt hold:
Increase by 15. 45 reps and it was same as above but instead of pressing my low back into the table I 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. 45 total reps.
Isometric hands against knees: Both knees at the same time (different from picture below)
4 sets of 60 seconds each. Hands crossed right over left, straight, hands to side and 4th set left over right.
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 4 sets of 60 seconds.
Plank.
I did 4 sets of 60 seconds each. I did 2 sets from the push up position and 2 sets from the elbow position = total 4 sets of plank holds for 60 seconds each.
Leg raises.
Lay flat on the floor with my hands underneath and I did 15 leg raises total. Same as Wednesday - I had planned to do 45 total but I ended up only doing 15 because of pain in my low back while doing these.
Contact me if you have questions regarding BJJ and Spondylolistheses.
Monday July 25th - Friday July 29th 2016:
Home PT day 12 - Spondylolisthesis BJJ
Monday 7/25/2016. Basically the same as Friday except today I pushed myself on my abdominal exercises making them harder. How I'm this week/today - best I've felt since I found out I had spondylolisthesis! Some light cramping in my back on my right side but overall not much pain.
Buttock/Hamstring stretch:
Pelvic tilts:
Bridges with pelvic tilt hold. 30 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
I did this from the pushup position and not from the elbows as demonstrated above.
3 sets of plank holds for 60 seconds each.
Note - in the past, whenever I did ab exercises I would lay on my stomach and arch my back in order to stretch but I'm not able to do that now.
Hamstring door stretch:
Evening walk - 30 minutes.
Doctor visit and X-rays tomorrow!
As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you. Leave your email in a comment.
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know. I've been searching for others that do Marital Arts and have a spondy but have not found many.
====================================
Home Physical Therapy day 13 - Spondylolisthesis BJJ
Wednesday 7/27/2016. I increased my abdominal exercises today.
Pelvic tilts:
Bridges with pelvic tilt hold. 30 reps and it was same as above but instead of pressing my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
Increase today. I did 4 sets of 60 seconds each. I did 2 sets from the push up position and 2 sets from the elbow position = total 4 sets of plank holds for 60 seconds each.
New exercise - leg raises.
Lay flat on the floor with my hands underneath and I did 15 leg raises total. I had planned to do 45 total but I ended up only doing 15 as once I got to 10 my low back started to feel a some pain.
Buttock/Hamstring stretch:
I taught one hour of adult BJJ class tonight. I took it very slow and demonstrated carefully. It felt great to be back on the mat with all my teammates! I did not roll tonight. The Dr. has asked me to give it another 4 weeks to continue strengthening my core before contact.
====================================
Home Physical Therapy day 14 - Spondylolisthesis BJJ
Friday 7/29/2016. Another day of increases - little by little.
Pelvic tilts:
Bridges with pelvic tilt hold:
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
I did 4 sets of 60 seconds each. I did 2 sets from the push up position and 2 sets from the elbow position = total 4 sets of plank holds for 60 seconds each.
Leg raises.
Lay flat on the floor with my hands underneath and I did 15 leg raises total. Same as Wednesday - I had planned to do 45 total but I ended up only doing 15 because of pain in my low back while doing these.
Contact me if you have questions regarding BJJ and Spondylolistheses.
Monday, July 18, 2016
Home PT Week 1 July 18th-22nd 2016
Home Physical Therapy Week of
Monday July 18th - Friday July 22nd 2016:
Home PT day 9 - Spondylolisthesis BJJ
Monday 7/18/2016. After having chronicled all my PT sessions with the Physical Therapist - today I will use their workouts to do a modified version at home and in the future.
Warmup - 30 minute walk.
Hamstring door stretch:
1 Minute stretch each leg 2 sets total of 2 minutes each leg.
Pelvic tilts:
While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight. I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Isometric hands against knees: Both knees at the same time (different from picture below)
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 60 seconds.
Plank.
I did this from the pushup position and not from the elbows as demonstrated above.
3 sets of plank holds for 60 seconds each. This was an increase of 15 extra seconds over the last time I did the plank hold.
Buttock/Hamstring stretch:
This stretch is one of my favorite stretches. All my exercises were done in the morning.
Evening: Tonight I did another 30 minute walk for a total of 1 hour of walking today. As per my Dr.'s instructions, I am not doing any weights or other exercises outside of my physical therapy until I get the ok from him after getting X-rays done again next week.
As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you. Leave your email in a comment.
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know. I've been searching for others that do Marital Arts and have a spondy but have not found many.
====================================
Home Physical Therapy day 10 - Spondylolisthesis BJJ
Wednesday 7/20/2016. Same home work out as Monday. After having chronicled all my PT sessions with the Physical Therapists - I will use their workouts to guide my home workouts.
Warmup - 30 minute walk.
Hamstring door stretch:
1 Minute stretch each leg 2 sets total of 2 minutes each leg.
Pelvic tilts:
While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight. I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Isometric hands against knees: Both knees at the same time (different from picture below)
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 60 seconds.
Plank.
I did this from the pushup position and not from the elbows as demonstrated above.
3 sets of plank holds for 60 seconds each. This was an increase of 15 extra seconds over what the physical therapist had me do at the facility.
Buttock/Hamstring stretch:
This stretch is one of my favorite stretches. All my exercises were done in the morning.
Evening: Tonight I did another 30 minute walk for a total of 1 hour of walking today. As per my Dr.'s instructions, I am not doing any weights or other exercises outside of my physical therapy until I get the ok from him after getting X-rays done again next week.
As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you. Leave your email in a comment.
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know. I've been searching for others that do Marital Arts and have a spondy but have not found many.
====================================
Home Physical Therapy day 11 - Spondylolisthesis BJJ
Friday 7/22/2016. Same home work out as Monday. After having chronicled all my PT sessions with the Physical Therapists - I will use their workouts to guide my home workouts.
Warmup - 30 minute walk.
Hamstring door stretch:
1 Minute stretch each leg 2 sets total of 2 minutes each leg.
Pelvic tilts:
While lying on the floor I did 30 pelvic tilts holding each tilt while pressing my lower back into the table and making my core tight. I held each tilt for a count of 10 then release and rest for 1 or 2 seconds.
Isometric hands against knees: Both knees at the same time (different from picture below)
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 60 seconds.
Plank.
I did this from the pushup position and not from the elbows as demonstrated above.
3 sets of plank holds for 60 seconds each. This was an increase of 15 extra seconds over what the physical therapist had me do at the facility.
Buttock/Hamstring stretch:
This stretch is one of my favorite stretches. All my exercises were done in the morning.
Evening: Additional 30 minute walk for a total of 1 hour of walking today. X-rays done next week.
As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you. Leave your email in a comment.
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know. I've been searching for others that do Marital Arts and have a spondy but have not found many.
Monday July 18th - Friday July 22nd 2016:
Home PT day 9 - Spondylolisthesis BJJ
Monday 7/18/2016. After having chronicled all my PT sessions with the Physical Therapist - today I will use their workouts to do a modified version at home and in the future.
Warmup - 30 minute walk.
Hamstring door stretch:
Pelvic tilts:
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
I did this from the pushup position and not from the elbows as demonstrated above.
3 sets of plank holds for 60 seconds each. This was an increase of 15 extra seconds over the last time I did the plank hold.
Buttock/Hamstring stretch:
Evening: Tonight I did another 30 minute walk for a total of 1 hour of walking today. As per my Dr.'s instructions, I am not doing any weights or other exercises outside of my physical therapy until I get the ok from him after getting X-rays done again next week.
As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you. Leave your email in a comment.
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know. I've been searching for others that do Marital Arts and have a spondy but have not found many.
====================================
Home Physical Therapy day 10 - Spondylolisthesis BJJ
Wednesday 7/20/2016. Same home work out as Monday. After having chronicled all my PT sessions with the Physical Therapists - I will use their workouts to guide my home workouts.
Warmup - 30 minute walk.
Hamstring door stretch:
Pelvic tilts:
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
I did this from the pushup position and not from the elbows as demonstrated above.
3 sets of plank holds for 60 seconds each. This was an increase of 15 extra seconds over what the physical therapist had me do at the facility.
Buttock/Hamstring stretch:
Evening: Tonight I did another 30 minute walk for a total of 1 hour of walking today. As per my Dr.'s instructions, I am not doing any weights or other exercises outside of my physical therapy until I get the ok from him after getting X-rays done again next week.
As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you. Leave your email in a comment.
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know. I've been searching for others that do Marital Arts and have a spondy but have not found many.
====================================
Home Physical Therapy day 11 - Spondylolisthesis BJJ
Friday 7/22/2016. Same home work out as Monday. After having chronicled all my PT sessions with the Physical Therapists - I will use their workouts to guide my home workouts.
Warmup - 30 minute walk.
Hamstring door stretch:
Pelvic tilts:
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
Plank.
I did this from the pushup position and not from the elbows as demonstrated above.
3 sets of plank holds for 60 seconds each. This was an increase of 15 extra seconds over what the physical therapist had me do at the facility.
Buttock/Hamstring stretch:
Evening: Additional 30 minute walk for a total of 1 hour of walking today. X-rays done next week.
As always, if you want to talk about BJJ (Brazilian Jiu Jitsu) and Spondylolisthesis or physical therapy you can comment on here and I'll get back to you. Leave your email in a comment.
Additionally, if you have spondylolisthesis and are still doing BJJ or any other martial art please let me know. I've been searching for others that do Marital Arts and have a spondy but have not found many.
Thursday, July 14, 2016
Spondy Physical Therapy day 8 - Graduation day!
PT Graduation Day!
Physical Therapy day 8 - Spondylolisthesis BJJ
Thursday 7/14/2016. Turns out today was "graduation day" as they call it at my PT place - my last day of Physical Therapy.
Warmup on the total gym with bodyweight squats. I did 57 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 1.11 miles over the 6 minute
time. Still not fast - just a warmup.
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 15 times
in a row without losing my balance standing on my left leg. 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 30 reps for each leg this time (compared to 20 reps the first time) 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.
Side leg raises with ankle weights:
This
was the 2nd time using weights - the therapist placed ankle weights and
I did 30 repetitions for each leg. I remembered to check the weight
this time and it was 1.5 pounds. Doesn't seem like much until you get
to about rep 20. The last 10 are tough.
Isometric hands against knees: Both knees at the same time (different from picture below)
Another set like last week
- 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:
Change up today - increase from 30 seconds to 45. 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 45 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!
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.
Last was measurements and graduation. The therapist looked at the original goals set by the Head therapist and measured my progress.
Measurement 1 - Pain level. I reported that my pain level the last 7 days was a 1 out of 10. That's an improvement from 4/10 when I first came to PT and it was originally a 8/10 when I first had back pain.
Measurement 2 - Hamstring flexibility. Goal was at least 80 degree stretch laying flat on my back and stretching my leg up. I went 90 degrees and further. Success!
Measurement 3 - Side leg raise strength. On my very first day of PT I met with the Head PT and he did an assessment of various movements, flexibility and strength. One of my legs he felt was weaker then the other at the side leg raise. He put it at a 4 out of 5. Today it measured 5/5 on both sides.
As of today, no more Physical Therapy. I will miss some of the therapists and the calm caring atmosphere I felt while in their care. I see my physician in 11 days and hopefully will receive new xrays
Physical Therapy day 8 - Spondylolisthesis BJJ
Thursday 7/14/2016. Turns out today was "graduation day" as they call it at my PT place - my last day of Physical Therapy.
Warmup on the total gym with bodyweight squats. I did 57 slow and controlled incline body weight squats taking my legs to a 90 degree angle for 3 minutes.
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:
Next Exercise was - Roman Deadlifts:
Pelvic tilts:
Side leg raises with ankle weights:
Isometric hands against knees: Both knees at the same time (different from picture below)
Deadbug abdominal exercise:
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!
IT band stretch: Keep back flat on the therapy table using the stretch strap to stretch my IT band.
Buttock/Hamstring stretch:
Last was measurements and graduation. The therapist looked at the original goals set by the Head therapist and measured my progress.
Measurement 1 - Pain level. I reported that my pain level the last 7 days was a 1 out of 10. That's an improvement from 4/10 when I first came to PT and it was originally a 8/10 when I first had back pain.
Measurement 2 - Hamstring flexibility. Goal was at least 80 degree stretch laying flat on my back and stretching my leg up. I went 90 degrees and further. Success!
Measurement 3 - Side leg raise strength. On my very first day of PT I met with the Head PT and he did an assessment of various movements, flexibility and strength. One of my legs he felt was weaker then the other at the side leg raise. He put it at a 4 out of 5. Today it measured 5/5 on both sides.
As of today, no more Physical Therapy. I will miss some of the therapists and the calm caring atmosphere I felt while in their care. I see my physician in 11 days and hopefully will receive new xrays
Subscribe to:
Posts (Atom)