Monday, May 29, 2017

Home PT Week 38 May 29th - June 4th 2017

Home Physical Therapy Week of
Monday May 29th - Sunday June 4th 2017:
==================================== 

Home Physical Therapy session 78 - Spondylolisthesis BJJ
Monday 5/29/2017.   
Updates:  Rib pain is almost gone.  I was able to make it thru all the core work today.

Side Planks:
3 sets on each side for a 30 seconds.  Still don't like them.     


Figure Four Stretch: 
3 sets each leg 60 second hold. 


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. 



Mountain Climbers twist knee toward elbow:  


3 sets of 30 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 





Plank. 

3 sets for 75 seconds each.  All 3 sets were from the elbows.




Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute.  For the 2nd set I bring my head straight up and down.  3rd set I make a circle. 

3 sets of 1 minute each. 



Bridges with pelvic tilt hold.  3 sets of 35 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    Overall increase of 15 reps. 



Hip ups:
3 set of 25 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.




Hamstring and groin stretch: 
3 sets for 1 minute each. 



Pelvic tilt crunches

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



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 - 43:29


==================================== 

Home Physical Therapy session 79 - Spondylolisthesis BJJ
Thursday 6/01/2017.   
Updates:  Rib pain is almost gone.  I was able to make it thru all the core work today.

Side Planks:
3 sets on each side for a 30 seconds.  Still don't like them.     


Figure Four Stretch: 
3 sets each leg 60 second hold. 


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. 



Mountain Climbers twist knee toward elbow:  


3 sets of 30 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 





Plank. 

3 sets for 75 seconds each.  All 3 sets were from the elbows.




Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute.  For the 2nd set I bring my head straight up and down.  3rd set I make a circle. 

3 sets of 1 minute each. 



Bridges with pelvic tilt hold.  3 sets of 35 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    Overall increase of 15 reps. 



Hip ups:
3 set of 25 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.




Hamstring and groin stretch: 
3 sets for 1 minute each. 



Pelvic tilt crunches

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



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 - 42:32 - I increased my pace a little today! 


Monday, May 22, 2017

Home PT Week 37 May 22nd - May 28th 2017

Home Physical Therapy Week of
Monday May 22nd - Sunday May 28th 2017:
==================================== 

Home Physical Therapy session 76 - Spondylolisthesis BJJ
Monday 5/22/2017.   
Updates:  Feeling better after being sick last week.  Continuing with my 30 minute walks each day. 

Side Planks:
3 sets on each side for a 30 seconds.  These are no fun.   


Figure Four Stretch: 
3 sets each leg 60 second hold. 


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. 



Mountain Climbers twist knee toward elbow:  


3 sets of 30 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 





Plank. 

3 sets for 75 seconds each.  All 3 sets were from the elbows.




Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute. 

3 sets of 1 minute each. 



Bridges with pelvic tilt hold.  3 sets of 35 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    Overall increase of 15 reps. 



Hip ups:
3 set of 25 reps.  Pushing off the ground and raise my butt/hips off the ground like a reverse crunch.




Hamstring and groin stretch: 
3 sets for 1 minute each. 



Pelvic tilt crunches

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



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 - 43:37

Wednesday - Brazilian Jiu Jitsu class. 


Home Physical Therapy session 77 - Spondylolisthesis BJJ
Thursday 5/25/2017.   
Updates:  I pulled a muscle in Brazilian Jiu Jitsu class which made my core work painful today.  This led me to only do about 1/2 of it as I didn't want to make it worse. 

Side Planks:
2 sets on each side for a 30 seconds.  Started to hurt my rib after the 2nd set so I did not do the 3rd set.    


Figure Four Stretch: 
3 sets each leg 60 second hold. 


1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 10 leg raises.  3 sets of 25 reps for each leg. 



Mountain Climbers twist knee toward elbow:  


3 sets of 30 seconds each.  Hands on the ground - feet flat and pull my knees to chest repeatedly for 30 seconds bringing my knee to my outside elbow and bringing it across to my other side elbow. 





Plank. 

1 set for 90 seconds each.  Rib started to hurt so I only did 1 set. 




Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute. 

2 sets of 1 minute each. 

  

Today's time - 21:15 - Short session today due to my rib pain. 

Thursday, May 18, 2017

Week off - illness

May 15th - 21st 2017. 
I caught what my kids had this week and therefore took the week off to rest and get healthy. 
Hopefully back at it next week! 

Monday, May 8, 2017

Home PT Week 36 May 8th - May 14th 2017

Home Physical Therapy Week of
Monday May 8th - Sunday May 14th 2017:
==================================== 
Home Physical Therapy session 74 - Spondylolisthesis BJJ
Monday 5/8/2017.   
Updates:  Still going to try to do two 30 minute walks every week day this week. 

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.


Figure Four Stretch: 
3 sets each leg 60 second hold. 


1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 10 leg raises.  3 sets of 25 reps for each leg. 



Side to side crunches: 

3 sets for 65 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 





Plank. 

3 sets for 75 seconds each.  All 3 sets were from the elbows.




Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute. 

3 sets of 1 minute each. 



Bridges with pelvic tilt hold.  3 sets of 35 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    Overall increase of 15 reps. 


Walk up planks3 set for 30 seconds.

Plank position moving from elbows to pushup and back. 




Hamstring and groin stretch: 
3 sets for 1 minute each. 



Pelvic tilt crunches

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



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 - 44:34


==================================== 
Home Physical Therapy session 75 - Spondylolisthesis BJJ
Thursday 5/8112017.   
Updates:  Still going to try to do two 30 minute walks every week day this week. 

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.


Figure Four Stretch: 
3 sets each leg 60 second hold. 


1 leg bridge with 1 leg raises. 

 

While holding the bridge with one leg, the other leg did 10 leg raises.  3 sets of 25 reps for each leg. 



Side to side crunches: 

3 sets for 65 seconds.  Shoulders off the ground and move side to side reaching your hands forward. 





Plank. 

3 sets for 75 seconds each.  All 3 sets were from the elbows.




Hamstring door stretch 

3 sets of 1 minute stretch each leg.  Total of 3 minutes stretching per leg. 

Also while doing the hamstring door stretch I did a neck exercise. I lifted my head off the ground and turned my chin side to side shoulder to shoulder for 1 minute. 

3 sets of 1 minute each. 



Bridges with pelvic tilt hold.  3 sets of 35 reps where I press my low back into the table I hold the pelvic tilt and bridge lifting my hips off the table.    Overall increase of 15 reps. 


Walk up planks3 set for 30 seconds.

Plank position moving from elbows to pushup and back. 




Hamstring and groin stretch: 
3 sets for 1 minute each. 



Pelvic tilt crunches

1 set of 30. 
Lay flat with knees bent like the picture above.  Do a pelvic tilt and hold it continuously while you do 30 crunches slowly just to the point where your hands go over your knees.  This gave a good abdominal burn! 



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 - 45:33