Monday, August 29, 2016

Home PT Week 7 Aug 29th - Sept 2nd 2016

Home Physical Therapy Week of
Monday August 29 - Friday September 2nd 2016: 

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Home Physical Therapy day 27 - Spondylolisthesis BJJ
Monday 8/29/16.  Change up for this week - changing exercises, reps and sets.  


Hip ups:
3 set of 20 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.


Side Planks:
2 sets on each side for a 45 seconds.   These are tough.


Side leg raises
1 set each leg 45 repetitions.  




Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows.  These were really tough today making it all the way to 90 seconds.  1st set was relatively easy but set 3 and 4 not so much.  


Deadbug abdominal exercise: 

4 sets 90 seconds each.  Similar to 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.  


Bridges with pelvic tilt hold.  2 sets of 30 reps where I press 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 1 and then back down and relax for 1.  50 reps in a row.  I tried putting my hands on my hips to help remember to tilt them but it is still somewhat difficult to hold the pelvic tilt during the bridge.

Mountain Climbers:  


3 sets of 45 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 45 seconds. 



Pelvic tilts:  

 
While lying on the floor I did 50 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.  I pushed the pace tonight and cut 1 minute off my average time from 45 minutes to 44 minutes.

Today's workout took exactly 50 minutes including rest between sets which varied from 30 seconds to 1 minute.

Home Physical Therapy day 28 - Spondylolisthesis BJJ
Wednesday 8/31/16.  Change up for this week - changing exercises, reps and sets.  


Hip ups:
3 set of 20 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.


Side Planks:
2 sets on each side for a 45 seconds.   These are tough.


Side leg raises
1 set each leg 45 repetitions .  




Plank. 

4 sets for 90 seconds each.  All 4 sets were from the elbows.  These were really tough today making it all the way to 90 seconds.  1st set was relatively easy but set 3 and 4 not so much.  


Deadbug abdominal exercise: 

4 sets 90 seconds each.  Similar to 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.  


Bridges with pelvic tilt hold.  2 sets of 30 reps where I press 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 1 and then back down and relax for 1.  50 reps in a row.  I tried putting my hands on my hips to help remember to tilt them but it is still somewhat difficult to hold the pelvic tilt during the bridge.

Mountain Climbers:  


3 sets of 45 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 45 seconds. 



Pelvic tilts:  

 
While lying on the floor I did 50 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.  Tonight's session was particularly difficult as it was done at 10 pm after a long night at Brazilian Jiu Jitsu.  

Today's time -  roughly 50 minutes including rest between sets which varied from 30 seconds to 1 minute.




Wednesday, August 24, 2016

Return to the mat - week 3

     This is my 3rd time back on the mat teaching 2 BJJ classes and participating in the grappling.  Each week I've had a goal of increasing my mat time.  1st week was one 5 minute round, last week was two five minute rounds and today was three 5 minute rounds.  I'm happy to say that all 3 rounds tonight went well except for a cramp in my calf muscle.  I probably didn't drink enough water today.
I'm excited to be back on the mat and I look forward to next week.  I'm also very blessed to have such amazing training partners!

Monday, August 22, 2016

Home PT week 6 Aug 22nd - Aug 26th 2016

Home Physical Therapy Week of
Monday August 22nd - Friday August 26th 2016: 

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Home Physical Therapy day 24 - Spondylolisthesis BJJ
Monday 8/22/2016.  Each week I have been steadily increasing the repetitions and lengths of my exercises and today was no exception!  I have also been averaging between 30-50 seconds rest between sets.  I timed my session today and with the increase in times and reps my overall workout lasted 45 minutes.  


Hip ups:
Increase of 5 today.  1 set of 35 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.


Side Planks:
Increase of 15 seconds.  1 set on each side for a 60 seconds.  This 15 second increase was much more difficult then I was expecting.  I may be at this time for a few weeks! 



Side leg raises
Increase of 5.  1 set each leg 40 repetitions.  






Plank. 

Increase of 10 today. 4 sets of 80 seconds.  All 4 sets were from the elbows.  I find it harder to hold it from the elbow and easier to use the pushup position.  After today's sets - 90 seconds is looking difficult!    


Deadbug abdominal exercise: 

Increase of 10 today.  4 sets 80 seconds each.  Similar to 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 80 seconds.


Isometric hands against knees:   Both knees at the same time (different from picture below)
I find this exercise to be one of the more difficult exercises to do correctly the whole time.  It is easy to get tired and then decrease the pressure you are putting on your knees.  Doing this exercise towards the end of my session today made this even harder. 


Increase of 5 today.  4 sets of 70 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right. 



Bridges with pelvic tilt hold.  Increase of 5 today.  50 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 1 and then back down and relax for 1.  50 reps in a row.  I tried putting my hands on my hips to help remember to tilt them but it is still somewhat difficult to hold the pelvic tilt during the bridge. I think 1/2 the time I'm doing regular bridges.


Pelvic tilts:  

 
Increase of 5 today.  While lying on the floor I did 50 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.

I'm not sure if I was just tired today or if I'm hitting a plateau or sticking point but today was really tough.  A 45 minute abdominal workout had me thinking that I might not be able to increase any more.  Maybe after this week it will be time to do a complete change up again?  I hope I can complete this workout Wednesday.

Leave a comment if you want to talk to me about BJJ and Spondylolisthesis and I'll get back to you.

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Home Physical Therapy day 25 - Spondylolisthesis BJJ
Wednesday 8/24/16.  After teaching two BJJ classes tonight, I came home and forced myself to do my home PT session.  It was tough tonight and my time showed it.  I ended up resting more then normal between sets.  Monday total time was 45 minutes.  Tonight was 47 minutes. 


Hip ups:
1 set of 35 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.


Side Planks:
1 set on each side for a 60 seconds.   I hate these so I guess that means I really need them.


Side leg raises
1 set each leg 40 repetitions .  






Plank. 

4 sets for 80 seconds each.  All 4 sets were from the elbows.    


Deadbug abdominal exercise: 

4 sets 80 seconds each.  Similar to 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 80 seconds.


Isometric hands against knees:   Both knees at the same time (different from picture below)
I found a way to make this harder or maybe I should say more beneficial.  In the past, I find myself sometimes cupping my knees and therefore holding on to them which makes it slightly easier.  Today I made sure to not hold on to my knees but to only press against them.  Much harder. 

4 sets of 70 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right. 



Bridges with pelvic tilt hold.  1 set of 50 reps where I press 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 1 and then back down and relax for 1.  50 reps in a row.  I tried putting my hands on my hips to help remember to tilt them but it is still somewhat difficult to hold the pelvic tilt during the bridge. I think 1/2 the time I'm doing regular bridges.


Pelvic tilts:  

 
While lying on the floor I did 50 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.  Friday's session is going to me tough.

Home Physical Therapy day 26 - Spondylolisthesis BJJ
Friday 8/26/16.  I pushed the pace tonight and was able to shave 1 minute off my average time.  Tonight was 44 minutes. 


Hip ups:
1 set of 35 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.


Side Planks:
1 set on each side for a 60 seconds.   I hate these so I guess that means I really need them.


Side leg raises
1 set each leg 40 repetitions .  






Plank. 

4 sets for 80 seconds each.  All 4 sets were from the elbows.    


Deadbug abdominal exercise: 

4 sets 80 seconds each.  Similar to 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 80 seconds. 


Bridges with pelvic tilt hold.  1 set of 50 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.   I changed up the order tonight so that my abs would have a small rest between deadbugs and isometric knee presses. 
I held this bridge in the air for a count of 1 and then back down and relax for 1.  50 reps in a row.  I tried putting my hands on my hips to help remember to tilt them but it is still somewhat difficult to hold the pelvic tilt during the bridge. I think 1/2 the time I'm doing regular bridges.


Isometric hands against knees:   Both knees at the same time (different from picture below)
I found a way to make this harder or maybe I should say more beneficial.  In the past, I find myself sometimes cupping my knees and therefore holding on to them which makes it slightly easier.  Today I made sure to not hold on to my knees but to only press against them.  Much harder. 

4 sets of 70 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right. 



Pelvic tilts:  

 
While lying on the floor I did 50 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.  I pushed the pace tonight and cut 1 minute off my average time from 45 minutes to 44 minutes. 

Thursday, August 18, 2016

Return to the mat - week 2

     Last week was my first time back on the grappling mat doing an active sparing session.  It went well and I didn't feel any additional pain then I normally do.  Additional pain is the keyword there as I'm not pain free but I'm feeling well enough to exercise and grapple.  My doctor cleared me to return to BJJ as long as I go lite and ease my self back into it and that is exactly what I'm doing.  Last time was 1 five minute sparing round and this week was 2 five minute rounds.  I miss training so much and I did notice that it came out today during my 2nd match.  My intensity during round 2 was more then it should have been and I reeled it back in towards the end.  This is something I'm going to have to keep a watch on. 
     In other news, I finally found someone else that is in my same situation.  There is a BJJ Blackbelt in another city that has spondylolisthesis and is back to training.  I messaged back and forth with him and found out that he has a grade 2 bordering on grade 3 slip and a pronounced pars fracture.  He sent me a picture of his x-ray and you can clearly see the break.  Mine is broke too but you can barely see the fracture line.  He said he feels he's back to about 80 percent and that he's teaching classes and training twice a day.  He did not have surgery but did extensive PT and has changed his diet and other choices.  That gave me hope because I knew of this other instructor and seeing him recover and do BJJ full time is encouraging!

Monday, August 15, 2016

Home PT Week 5 Aug 15th - Aug 19th 2016

Home Physical Therapy Week of
Monday August 15th - Friday August 19th 2016: 

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Home Physical Therapy day 21 - Spondylolisthesis BJJ
Monday 8/15/2016.  This week begins another setup in effort.  I am increasing my time on certain exercises and my reps on others.  I timed my session again today and from start to finish was 38 minutes.  I found that I pushed myself today by decreasing my rest time in between sets.  Sometimes I rest for a full minute between harder exercises like planks and isometric knee holds so today I averaged around 30 second rests.    


Pelvic tilts:  

 
Increase of 5.  While lying on the floor I did 45 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.  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 1 and then back down and relax for 1.  45 reps.  I tried putting my hands on my hips to help remember to tilt them but it is still somewhat difficult to hold the pelvic tilt during the bridge. I think 1/2 the time I'm doing regular bridges. 


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


Increase today 5 seconds.  4 sets of 65 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right.  I could definitely feel the increase of 5 seconds today as towards the end I kept looking at the timer! 

Deadbug abdominal exercise: 

Increase today 10 seconds.  4 sets 70 seconds each.  Similar to 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 70 seconds.


Plank. 

Increase of 10 seconds.  4 sets of 70 seconds.  All 4 sets were from the elbows.  I find it harder to hold it from the elbow and easier to use the pushup position.  Thinking back at my past weeks I'm happy that I've gone from 3 sets of 60 seconds to now doing 4 sets of 70 seconds!  Looking at the picture above - I'm actively working towards the advanced range of 90 seconds.  Not there yet though!

Leg raises. 

Increase of 5.  Lay flat on the floor with my hands underneath and I did 35 leg raises total. This exercise might be discontinued/replaced soon.  This one is the only one that still feels uncomfortable on my low back. Not really painful just doesn't feel well.  


Side leg raises
Increase of 5.  1 set each leg 35 repetitions .  Still no weights just my leg.

Hip ups:
Increase of 5.  1 set of 30 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch. 

Total time to complete all exercises and rest between sets - 38 minutes.

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Home Physical Therapy day 22 - Spondylolisthesis BJJ
Wednesday 8/17/2016
.  Today I changed it up by doing all the exercises in reverse order.  I also removed the leg raises today as they still make my back hurt some and I'm not sure it is the good kind of hurt.  I replaced them with side planks.  Having not done those before they were more difficult then I thought they would be.       

Hip ups:
1 set of 30 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.



Side leg raises
1 set each leg 35 repetitions .  Still no weights just my leg.  I plan to move up to 40 next week. 

New exercise - Side Planks:
1 set on each side for a 45 seconds.  My side was burning and it was a bit harder then I had anticipated.




Plank. 

4 sets of 70 seconds.  All 4 sets were from the elbows.  I find it harder to hold it from the elbow and easier to use the pushup position.  Next week I will try to increase again - I'm hoping to make it to the 90 seconds mark soon!  


Deadbug abdominal exercise: 

4 sets 70 seconds each.  Similar to 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 70 seconds.


Isometric hands against knees:   Both knees at the same time (different from picture below)
I find this exercise to be one of the more difficult exercises to do correctly the whole time.  It is easy to get tired and then decrease the pressure you are putting on your knees.  Doing this exercise towards the end of my session today made this even harder. 


4 sets of 65 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right.  Normally this is one of the first abdominal exercises I do so doing it towards the end had me wondering why the timer was so slow!



Bridges with pelvic tilt hold.  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 1 and then back down and relax for 1.  45 reps.  I tried putting my hands on my hips to help remember to tilt them but it is still somewhat difficult to hold the pelvic tilt during the bridge. I think 1/2 the time I'm doing regular bridges.


Pelvic tilts:  

 
While lying on the floor I did 45 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. 

I'm feel as though I'm still making progress.  I taught Brazilian Jiu Jitsu classes tonight and then got home late.  I almost talked myself out of my PT session tonight and thought about moving it to Thursday.  I'm glad I didn't though!

Leave a comment if you want to talk to me about BJJ and Spondylolisthesis and I'll get back to you.


Home Physical Therapy day 23 - Spondylolisthesis BJJ 
Friday 8/19/2016.  Reverse order again today.  Side planks still going and still suck!        

Hip ups:
1 set of 30 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.


Side Planks:
1 set on each side for a 45 seconds



Side leg raises
1 set each leg 35 repetitions .  Going to hit 40 next week. 






Plank. 

4 sets of 70 seconds.  All 4 sets were from the elbows.  I find it harder to hold it from the elbow and easier to use the pushup position.  Next week I'll try for 80!  


Deadbug abdominal exercise: 

4 sets 70 seconds each.  Similar to 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 70 seconds.


Isometric hands against knees:   Both knees at the same time (different from picture below)
I find this exercise to be one of the more difficult exercises to do correctly the whole time.  It is easy to get tired and then decrease the pressure you are putting on your knees.  Doing this exercise towards the end of my session today made this even harder. 


4 sets of 65 seconds each.  Hands crossed right over left, straight, hands to side and 4th set left over right.  Normally this is one of the first abdominal exercises I do so doing it towards the end had me wondering why the timer was so slow!



Bridges with pelvic tilt hold.  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 1 and then back down and relax for 1.  45 reps.  I tried putting my hands on my hips to help remember to tilt them but it is still somewhat difficult to hold the pelvic tilt during the bridge. I think 1/2 the time I'm doing regular bridges.


Pelvic tilts:  

 
While lying on the floor I did 45 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. 

Leave a comment if you want to talk to me about BJJ and Spondylolisthesis and I'll get back to you.