Home PT Week 35 May 1st - May 7th 2017

Home Physical Therapy Week of
Monday May 1st - Sunday May 7th 2017:
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Home Physical Therapy session 72 - Spondylolisthesis BJJ
Monday 5/1/2017.   
Updates:  Trying to do a 30 minute walk each day of the work week during lunch.  I also plan to return to BJJ teaching and practice next week. 

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

4 sets of 60 second each.  40 extra seconds overall today.  With back flat on the table you lift both your knees up feet off the table.  Your cross hands to opposite knees and press against your knees while you try to pull your knees towards your hands.  Hold for 50 seconds.  2nd set was same as before but you switched your hands to be straight forward left to left knee and right to right knee.  3rd set was same as before but you put your palms flat on the ground  next to your hips and pressed into the ground with your hands while keeping your knees up. 


Figure Four Stretch: 

3 sets each leg 60 second hold. 


Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 60 seconds.  15 second overall increase over Thursday. 

Side Planks:

3 sets on each side for 45 seconds each.   





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. 

Plank with arm and leg raises: 

3 sets of 45 seconds each.  Overall increase of 15 seconds.  




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 - 48:37.  I did not do the side leg raises today. 




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Home Physical Therapy session 73 - Spondylolisthesis BJJ
Thursday 5/4/2017.   
Updates:  2 30 minute walks every week day this week. 

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

4 sets of 60 second each.  40 extra seconds overall today.  With back flat on the table you lift both your knees up feet off the table.  Your cross hands to opposite knees and press against your knees while you try to pull your knees towards your hands.  Hold for 50 seconds.  2nd set was same as before but you switched your hands to be straight forward left to left knee and right to right knee.  3rd set was same as before but you put your palms flat on the ground  next to your hips and pressed into the ground with your hands while keeping your knees up. 


Figure Four Stretch: 

3 sets each leg 60 second hold. 


Deadbug abdominal exercise: 

This is like a modified bicycle crunch but instead of bring your elbow to your knee - you kept your arm straight and it went back behind your head as the knee came up and then switched for the other knee.  This was done for 3 sets of 60 seconds. 

Side Planks:

3 sets on each side for 45 seconds each.   





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. 

Plank with arm and leg raises: 

3 sets of 45 seconds each.   




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 - I accidentally hit my timer button and stopped the timer.  It went well today so I'd estimate the same time as Monday or slightly better!