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

Home Physical Therapy Week of
Monday May 8th - Sunday May 14th 2017:
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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 planks - 3 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 planks - 3 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