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.