Monday, March 27, 2017

Home PT Week 31 Mar 27th - Apr 2nd 2017

Home Physical Therapy Week of
Monday March 27th - Sunday April 2nd 2017:

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Home Physical Therapy session 66 - Spondylolisthesis BJJ
Monday 3/27/17


Figure Four Stretch: 
3 sets each leg 90 second hold.  Increase of 15 seconds per set.




Plank. 

3 sets for 90 seconds each.   Increase of 15 seconds per set! 



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 25 leg raises.  3 sets of 25 reps for each leg.



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.    




Hamstring door stretch. 

2 sets of 2 minutes stretch each leg.  Total of 4 minutes stretching per leg. 


Pelvic tilt hold:  
 
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 - 37 minutes. I moved faster today between sets and did not pause or rest.


Monday, March 20, 2017

Home PT Week 30 Mar 20th - Mar 26th 2017

Home Physical Therapy Week of
Monday March 20th - Sunday Mar 26th 2017:

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Home Physical Therapy session 64 - Spondylolisthesis BJJ
Monday 3/20/17



Plank. 

3 sets for 75 seconds each.    



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 25 leg raises.  3 sets of 25 reps for each leg.



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 had planned on doing sets of 45 today but my hamstrings are really tight and it made them cramp some while doing the first set.  So I ended up doing sets of 40 today.  . 



Figure Four Stretch: 
3 sets each leg 70 second hold.


Hamstring door stretch. 

2 sets of 2 minutes stretch each leg.  Total of 4 minutes stretching per leg. 


Pelvic tilt hold:  
 
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 - 36 minutes. 

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Tuesday March 21st 2017
Lap swimming:  30 minutes.  


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Home Physical Therapy session 65 - Spondylolisthesis BJJ
Thursday 3/23/17



Plank. 

3 sets for 75 seconds each.    



1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 25 leg raises.  3 sets of 25 reps for each leg.



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 had planned on doing sets of 45 today but my hamstrings are really tight and it made them cramp some while doing the first set.  So I ended up doing sets of 40 today.  . 



Figure Four Stretch: 
3 sets each leg 75 second hold.


Hamstring door stretch. 

2 sets of 2 minutes stretch each leg.  Total of 4 minutes stretching per leg. 


Pelvic tilt hold:  
 
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 - 36 minutes. 
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Friday March 24th 2017 
Brazilian Jiu Jitsu training:  25 minutes of grappling. 







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Saturday March 25th 2017
Weight training:  upper body. 




Monday, March 13, 2017

Home PT Week 29 Mar 13th - Mar 19th 2017

Home Physical Therapy Week of
Monday March 13th - Sunday Mar 19th 2017:

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Home Physical Therapy session 63 - Spondylolisthesis BJJ
This week was Spring Break for my kids.  I had all 4 of them with me and we spent more family time.  There fore, I took this week off from specific core exercises again.  Partially because of Spring Break, partially because I didn't feel very well.  I may have overdone it some last week.  This week I received my core training from BJJ class again but only Monday and Wednesday. 

Monday 3/13/17 
BJJ class - 5 x 5 minute rounds = 25 minutes of grappling.  

Wednesday 3/15/17   
BJJ class - 5 x 5 minute rounds = 25 minutes of grappling.  


Saturday 3/18/17 
Upper body weight strength training. 

Sunday 3/19/2017 
Upper body massage from a massage therapist.

I plan to return to core exercises at home starting tomorrow. 

Sunday, March 12, 2017

Home PT Week 28 Mar 6th - Mar 12th 2017

Home Physical Therapy Week of
Monday March 6th - Sunday Mar 12th 2017:

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Home Physical Therapy session 62 - Spondylolisthesis BJJ
I took this week off from specific core exercises.  Instead, I went to Brazilian Jiu Jitsu class Monday, Wednesday and Friday and received my core work in class thru rigorous grappling training.  It was a welcome change from the various core exercises I'd been doing at home the past 6 months.

Monday 3/06/17 
BJJ class - 5 x 5 minute rounds = 25 minutes of grappling.  

Wednesday 3/08/17   
BJJ class - 2 x 10 minute rounds, 1 x 5 minute round = 25 minutes of grappling.   

Friday 3/10/17  
BJJ class - 5 x 5 minute rounds = 25 minutes of grappling. 


Sunday 3/12/17  Upper body weight strength training. 

A regular week of core exercises would have been easier then what I went thru this week in BJJ training but this was more fun!