Wednesday, October 26, 2016
2 Weeks off due to illness
I was ill and did not do my PT for the past two weeks. Hopefully, I'll be able to resume Nov 7th 2016.
Monday, October 17, 2016
Home PT Week 14 Oct 17th - Oct 21st 2016
Home Physical Therapy Week of
Monday October 17th - Friday October 21st 2016:
====================================
Home Physical Therapy session 42 - Spondylolisthesis BJJ
Monday 10/17/16. Changed out one group today. Hands to knees exercises.
Side Planks:
3 sets on each side for a 60 seconds.
Hip ups:
3 set of 40 reps.
Pushing off the ground and raise my butt/hips off the ground like a
reverse crunch.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Isometric hands against knees: Both knees at the same time (different from picture below)
4
sets of 90 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.
Bridges with pelvic tilt hold. 3 sets 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.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds. I also mix it up during each 60 second set by bringing my knee to my outside elbow and bringing it across to my other side elbow.
Pelvic tilts:
While lying on the floor I did a 5 minute
pelvic tilt hold. Occasionally I would relax back to normal for a
seconds and then go back to the tilt hold. This was for 5 minutes.
Today's time - 50 minutes.
====================================
Home Physical Therapy session 43 - Spondylolisthesis BJJ
Thursday 10/20/16. I decreased my overall time today but doing certain exercises between sets of other exercises. For my side planks I would do 1 set and then instead of resting for 1 minute I would use that minute to do a set of hip ups. I did the same thing with my bridges. I did the bridges between the isometric knee pushes. Total time today 44 minutes.
Side Planks:
3 sets on each side for a 60 seconds.
Hip ups:
3 set of 40 reps.
Pushing off the ground and raise my butt/hips off the ground like a
reverse crunch.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Isometric hands against knees: Both knees at the same time (different from picture below)
4
sets of 90 seconds each. Hands crossed right over left, straight,
hands to side and 4th set left over right.
Bridges with pelvic tilt hold. 3 sets 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.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds. I also mix it up during each 60 second set by bringing my knee to my outside elbow and bringing it across to my other side elbow.
Pelvic tilts:
While lying on the floor I did a 5 minute
pelvic tilt hold. Occasionally I would relax back to normal for a
seconds and then go back to the tilt hold. This was for 5 minutes.
Today's time - 44 minutes.
Monday October 17th - Friday October 21st 2016:
====================================
Home Physical Therapy session 42 - Spondylolisthesis BJJ
Monday 10/17/16. Changed out one group today. Hands to knees exercises.
Side Planks:
Hip ups:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Isometric hands against knees: Both knees at the same time (different from picture below)
Bridges with pelvic tilt hold. 3 sets 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.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds. I also mix it up during each 60 second set by bringing my knee to my outside elbow and bringing it across to my other side elbow.
Pelvic tilts:
Today's time - 50 minutes.
====================================
Home Physical Therapy session 43 - Spondylolisthesis BJJ
Thursday 10/20/16. I decreased my overall time today but doing certain exercises between sets of other exercises. For my side planks I would do 1 set and then instead of resting for 1 minute I would use that minute to do a set of hip ups. I did the same thing with my bridges. I did the bridges between the isometric knee pushes. Total time today 44 minutes.
Side Planks:
Hip ups:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Isometric hands against knees: Both knees at the same time (different from picture below)
Bridges with pelvic tilt hold. 3 sets 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.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds. I also mix it up during each 60 second set by bringing my knee to my outside elbow and bringing it across to my other side elbow.
Pelvic tilts:
Today's time - 44 minutes.
Monday, October 10, 2016
Home PT Week 13 Oct 10th - Oct 14th 2016
Home Physical Therapy Week of
Monday October 10th - Friday October 14th 2016:
====================================
Home Physical Therapy session 40 - Spondylolisthesis BJJ
Monday 10/10/16. Increasing sets repetitions and time on certain exercises.
Hip ups:
3 set of 40 reps.
Pushing off the ground and raise my butt/hips off the ground like a
reverse crunch.
Side Planks:
3 sets on each side for a 60 seconds.
Side leg raises:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Deadbug abdominal exercise:
1 sets 90 seconds.
Side to side crunches:
1 set for 90 seconds. Shoulders off the ground and move side to side reaching your hands forward.
Rocking Planks - 1 set for 90 seconds.
Plank position and slowly rock back and forth working the abdominal muscles.
Leg raises - 1 set for 90 seconds.
Bridges with pelvic tilt hold. 3 sets 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. This was an overall increase of 10 reps.
I
held this bridge in the air for a count of 1 and then back down and
relax for 1.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds.
Pelvic tilts:
While lying on the floor I did a 5 minute
pelvic tilt hold. Occasionally I would relax back to normal for a
second and then go back to the tilt hold. This was for 5 minutes.
Today's time - Do not know :( My timer stopped and I didn't notice it. I'll check Thursday's time and it should be similar.
====================================
Home Physical Therapy session 41 - Spondylolisthesis BJJ
Thursday 10/13/16. Increasing sets repetitions and time on certain exercises.
Hip ups:
3 set of 40 reps.
Pushing off the ground and raise my butt/hips off the ground like a
reverse crunch.
Side Planks:
3 sets on each side for a 60 seconds.
Side leg raises:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Deadbug abdominal exercise:
1 sets 90 seconds.
Side to side crunches:
1 set for 90 seconds. Shoulders off the ground and move side to side reaching your hands forward.
Rocking Planks - 1 set for 90 seconds.
Plank position and slowly rock back and forth working the abdominal muscles.
Leg raises - 1 set for 90 seconds.
Bridges with pelvic tilt hold. 3 sets 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. This was an overall increase of 10 reps.
I
held this bridge in the air for a count of 1 and then back down and
relax for 1.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds.
Pelvic tilts:
While lying on the floor I did a 5 minute
pelvic tilt hold. Occasionally I would relax back to normal for a
second and then go back to the tilt hold. This was for 5 minutes.
Today's time - 50 minutes.
Monday October 10th - Friday October 14th 2016:
====================================
Home Physical Therapy session 40 - Spondylolisthesis BJJ
Monday 10/10/16. Increasing sets repetitions and time on certain exercises.
Hip ups:
Side Planks:
Side leg raises:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Deadbug abdominal exercise:
Side to side crunches:
Rocking Planks - 1 set for 90 seconds.
Plank position and slowly rock back and forth working the abdominal muscles.
Leg raises - 1 set for 90 seconds.
Bridges with pelvic tilt hold. 3 sets 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. This was an overall increase of 10 reps.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds.
Pelvic tilts:
Today's time - Do not know :( My timer stopped and I didn't notice it. I'll check Thursday's time and it should be similar.
====================================
Home Physical Therapy session 41 - Spondylolisthesis BJJ
Thursday 10/13/16. Increasing sets repetitions and time on certain exercises.
Hip ups:
Side Planks:
Side leg raises:
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows.
Deadbug abdominal exercise:
Side to side crunches:
Rocking Planks - 1 set for 90 seconds.
Plank position and slowly rock back and forth working the abdominal muscles.
Leg raises - 1 set for 90 seconds.
Bridges with pelvic tilt hold. 3 sets 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. This was an overall increase of 10 reps.
Mountain Climbers:
3 sets of 60 seconds each. Hands on the ground - feet flat and pull my knees to chest repeatedly for 60 seconds.
Pelvic tilts:
Today's time - 50 minutes.
Monday, October 3, 2016
Home PT Week 12 Oct 3rd - Oct 7th 2016
Home Physical Therapy Week of
Monday October 3rd - Friday October 7th 2016:
====================================
Update - Big increase on side planks and new exercises.
====================================
Home Physical Therapy session 38 - Spondylolisthesis BJJ
Monday 10/3/16. Tough time tonight as I didn't get to start my workout until 11 pm.
Bicycle crunches:
3 sets of 45 seconds.
Side leg raises:
3 sets each leg 40 repetitions each set - this is an overall increase of 10 reps per leg.
Side Planks:
3 sets on each side for a 60 seconds. Overall increase of 30 seconds per side.
I really hate side planks.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows. I'm keeping these in the rotation because my physician said they were probably the best overall exercise to help with deep inner core strength.
Deadbug abdominal exercise:
1 sets 90 seconds.
Standing knee raises:
1 set for 90 seconds raising my knee high and alternating knees.
Walk up planks - 1 set for 90 seconds.
Plank position moving from elbows to pushup and back.
Leg Raises.
1 set for 90 seconds.
Bridges with pelvic tilt hold. 3 sets of 50 reps. Overall increase of 15 reps.
I held this bridge in the air for a count of 1 and then back down and relax for 1.
Mountain Climbers:
3 sets of 60 seconds each. Bring my knee inside and across to my opposite elbow and also to the same side outside of the elbow. Hands on the ground - feet flat and pull my knees to chest and sometimes to my elbow both same side and opposite repeatedly for 60 seconds. Overall increase of 30 seconds.
Pelvic tilts:
While lying on the floor I did a 5 minute pelvic tilt hold. Occasionally I would relax back to normal for a second and then go back to the tilt hold. This was for 5 minutes.
My time today was 57 minutes.
====================================
Wednesday 10/05/2016
Brazilian Jiu Jitsu training.
Two 5 minute rounds today.
====================================
Home Physical Therapy session 39 - Spondylolisthesis BJJ
Monday 10/6/16. Planning another change up next week.
Bicycle crunches:
3 sets of 45 seconds.
Side leg raises:
3 sets each leg 40 repetitions each set - this is an overall increase of 10 reps per leg.
Side Planks:
3 sets on each side for a 60 seconds. Overall increase of 30 seconds per side.
The first set was not too bad but 2 and 3 were tough!
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows. I'm keeping these in the rotation because my physician said they were probably the best overall exercise to help with deep inner core strength.
Deadbug abdominal exercise:
1 sets 90 seconds.
Standing knee raises:
1 set for 90 seconds raising my knee high and alternating knees.
Walk up planks - 1 set for 90 seconds.
Plank position moving from elbows to pushup and back.
Leg Raises.
1 set for 90 seconds.
Bridges with pelvic tilt hold. 3 sets of 50 reps. Overall increase of 15 reps.
I held this bridge in the air for a count of 1 and then back down and relax for 1.
Mountain Climbers:
3 sets of 60 seconds each. Bring my knee inside and across to my opposite elbow and also to the same side outside of the elbow. Hands on the ground - feet flat and pull my knees to chest and sometimes to my elbow both same side and opposite repeatedly for 60 seconds. Overall increase of 30 seconds.
Pelvic tilts:
While lying on the floor I did a 5 minute pelvic tilt hold. Occasionally I would relax back to normal for a second and then go back to the tilt hold. This was for 5 minutes.
My time today was 52 minutes. I decreased my time by using a little less rest time in between sets and also by doing my 3 sets of pelvic tilts during the rest period of my other exercises.
Monday October 3rd - Friday October 7th 2016:
====================================
Update - Big increase on side planks and new exercises.
====================================
Home Physical Therapy session 38 - Spondylolisthesis BJJ
Monday 10/3/16. Tough time tonight as I didn't get to start my workout until 11 pm.
Bicycle crunches:
3 sets of 45 seconds.
Side leg raises:
Side Planks:
I really hate side planks.
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows. I'm keeping these in the rotation because my physician said they were probably the best overall exercise to help with deep inner core strength.
Deadbug abdominal exercise:
Standing knee raises:
1 set for 90 seconds raising my knee high and alternating knees.
Walk up planks - 1 set for 90 seconds.
Plank position moving from elbows to pushup and back.
Leg Raises.
1 set for 90 seconds.
Bridges with pelvic tilt hold. 3 sets of 50 reps. Overall increase of 15 reps.
Mountain Climbers:
3 sets of 60 seconds each. Bring my knee inside and across to my opposite elbow and also to the same side outside of the elbow. Hands on the ground - feet flat and pull my knees to chest and sometimes to my elbow both same side and opposite repeatedly for 60 seconds. Overall increase of 30 seconds.
Pelvic tilts:
My time today was 57 minutes.
====================================
Wednesday 10/05/2016
Brazilian Jiu Jitsu training.
Two 5 minute rounds today.
====================================
Home Physical Therapy session 39 - Spondylolisthesis BJJ
Monday 10/6/16. Planning another change up next week.
Bicycle crunches:
3 sets of 45 seconds.
Side leg raises:
Side Planks:
The first set was not too bad but 2 and 3 were tough!
Plank.
4 sets for 90 seconds each. All 4 sets were from the elbows. I'm keeping these in the rotation because my physician said they were probably the best overall exercise to help with deep inner core strength.
Deadbug abdominal exercise:
Standing knee raises:
1 set for 90 seconds raising my knee high and alternating knees.
Walk up planks - 1 set for 90 seconds.
Plank position moving from elbows to pushup and back.
Leg Raises.
1 set for 90 seconds.
Bridges with pelvic tilt hold. 3 sets of 50 reps. Overall increase of 15 reps.
Mountain Climbers:
3 sets of 60 seconds each. Bring my knee inside and across to my opposite elbow and also to the same side outside of the elbow. Hands on the ground - feet flat and pull my knees to chest and sometimes to my elbow both same side and opposite repeatedly for 60 seconds. Overall increase of 30 seconds.
Pelvic tilts:
My time today was 52 minutes. I decreased my time by using a little less rest time in between sets and also by doing my 3 sets of pelvic tilts during the rest period of my other exercises.
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