Home PT Week 4 Aug 8th - Aug 12th 2016

Home Physical Therapy Week of
Monday August 8th - Friday August 12th 2016: 

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Home Physical Therapy day 18 - Spondylolisthesis BJJ
Monday 8/8/2016.  One 30 minute walk in the morning and another 30 minute walk in the evening.  I also increased abdominal exercises again for this week.       

Buttock/Hamstring stretch:  

1 minute hold each leg. 

Pelvic tilts:  

 

Increase of 5.  While lying on the floor I did 40 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 find the hardest part of this exercised is trying to hold the pelvic tilt during the bridge. 


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.  I pressed harder today and I also kept my head off the ground for a 4 sets. 

Deadbug abdominal exercise: 

4 sets 1 minute each.  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. 

4 sets of 1 minute holds.  2 from the elbows as in the above picture and 2 from the pushup position. 

Leg raises. 

Increase of 5.  Leg raises.  Lay flat on the floor with my hands underneath and I did 30 leg raises total. 


Side leg raises: 

30 repetitions for each leg. I was surprised by how much they burned at the end.  No weights just my leg.

Hip ups:

Increase of 5.  1 set of 25 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.

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Home Physical Therapy day 19 - Spondylolisthesis BJJ
Wednesday 8/10/2016.  Keeping up with the walks!  One 30 minute walk in the morning and another 30 minute walk in the evening.      

Pelvic tilts:  

 

While lying on the floor I did 40 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.  Still somewhat difficult to hold the pelvic tilt during the bridge. 


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.  I pressed harder today and I also kept my head off the ground for a 4 sets. 

Deadbug abdominal exercise: 

4 sets 1 minute each.  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. 

4 sets of 1 minute holds.  All 4 sets were from the elbows.  I find it harder to hold it from the elbow and easier to use the pushup position. 

Leg raises. 

Leg raises.  Lay flat on the floor with my hands underneath and I did 30 leg raises total. 


Side leg raises: 

30 repetitions for each leg.  Still no weights just my leg.

Hip ups:

1 set of 25 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.

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Home Physical Therapy day 20 - Spondylolisthesis BJJ
Friday 8/12/2016.  I realized I haven't timed my home PT sessions - I have no idea how long it takes me so today I did.  I do short rests between certain exercises - mostly the isometric hands against knees and the planks - 1 minute rest between sets.  Total workout time ended up being 36 minutes. 

Pelvic tilts:  

 

While lying on the floor I did 40 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.  Still somewhat difficult to hold the pelvic tilt during the bridge. 


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.  I pressed harder today and I also kept my head off the ground for a 4 sets. 

Deadbug abdominal exercise: 

4 sets 1 minute each.  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. 

4 sets of 1 minute holds.  All 4 sets were from the elbows.  I find it harder to hold it from the elbow and easier to use the pushup position. 

Leg raises. 

Leg raises.  Lay flat on the floor with my hands underneath and I did 30 leg raises total. 


Side leg raises: 

30 repetitions for each leg.  Still no weights just my leg.

Hip ups:

1 set of 25 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.