Home PT Week 13 Oct 10th - Oct 14th 2016

Home Physical Therapy Week of
Monday October 10th - Friday October 14th 2016: 

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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.

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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.