Home PT Week 19 Jan 2nd - Jan 8th 2016

Happy New Year! 
Home Physical Therapy Week of
Monday January 2nd - Sunday January 8th 2017:

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Home Physical Therapy session 49 - Spondylolisthesis BJJ
Monday 1/2/17.  Starting back up again.   


Side Planks:

3 sets on each side for a 45 seconds.  


Hip ups:

3 set of 30 reps.  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. 


Isometric hands against knees:   Both knees at the same time (different from picture below)

4 sets of 60 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 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.



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 - 29:46

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Wednesday 1/4/2017
Brazilian Jiu Jitsu training.
BJJ Class and two 10 minute rounds. 

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Home Physical Therapy session 50 - Spondylolisthesis BJJ
Thursday 1/5/17.    


Side Planks:

3 sets on each side for a 45 seconds.  


Hip ups:

3 set of 30 reps.  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. 


Isometric hands against knees:   Both knees at the same time (different from picture below)

4 sets of 60 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 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.



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 - 31 minutes.