Home PT Week 21 Jan 16th - Jan 22nd 2017

Home Physical Therapy Week of
Monday January 16th - Sunday January 22nd 2017:

==================================== 

Home Physical Therapy session 52 - Spondylolisthesis BJJ
Tuesday 1/17/17.


Door frame hamstring stretch.  


2 one minute stretches and 1 two minute stretch for each leg.  Total of 4 minutes each leg.


Side Planks:

3 sets on each side for a 60 seconds.   - Increase of 15 seconds per set. 


Hip ups:

3 set of 35 reps.  Increase of 5 per set.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch. 

Plank. 

3 sets for 60 seconds each.  All 3 sets were from the elbows. 


Standing high knee raises:

3 sets of 60 seconds each. 

 


Bridges with pelvic tilt hold.  3 sets of 40 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.



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 - 45 minutes. 

==================================== 

Jan 22nd 2017
Weight Training: 
Back -
lat pull downs - 3 sets. 
machine rows - 3 sets.
Chest -
Dumbbell bench press 70lb dumbbell each hand 1st set 12 reps. 
2nd and 3rd set - 6-8 reps each, 
Seated pec deck - 3 sets of 12. 
Shoulders -
Seated shoulder presses.  3 sets of 12-15 reps with 30 lb dumbbells each hand. 
Biceps -
Dumbbell curls - 3 sets of 12 with 30 lb dumbbells each hand. 
Triceps -
Rope triceps presses - 3 sets of 12 around 50 pounds (don't remember exactly).