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.




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