Home PT Week 14 Oct 17th - Oct 21st 2016

Home Physical Therapy Week of
Monday October 17th - Friday October 21st 2016:

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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.

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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.