Spondylolisthesis BJJ - Home PT week 52

Home Physical Therapy Week of
Monday Sept 18th - Sunday Sept 24th 2017:
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How I'm feeling - My overall back pain is minimal this month and I feel very blessed about that.
For the past several months, I have been doing 1 and sometimes 2  30 minute walks each week day.  I've gotten into such a routine of doing this each day that I don't even add this to my blogsite each week even though I probably should.  How I feel physically and emotionally today is night and day difference from when I first started this blog over a year ago.  I'm so glad to still be doing PT at home and able to training BJJ even though I have to limit some of my movements and exertion levels during class.  I hope this encourages you.

Home Physical Therapy - Spondylolisthesis BJJ
I've been a bit lazy for the past few weeks in that I've done the same set of exercises for several weeks in a row.  In the past, I would change up the exercises I do each week or I'd at least change the time or reps of some of them.  Our family life has been really busy with various activities over the Summer and then starting up school again for my 4 kids.  This week was no different.  Same exercises again but they still give me a good core workout and stretching.  Hopefully next week I'll take the time to configure a new PT workout.

Thursday 9/21/2017.


Warmup - Hip ups

3 sets of 30.  Lift my hips up into air.

Side to side crunches

3 sets of 30 seconds each.


Side Crunches:

3 sets each side for 45 seconds.  I tried lifting my feet up off the ground as well in order to try to get more contraction.


Hamstring Stretch:

3 sets for 1 minute each.

Plank. 

3 sets for 90 seconds each.  All 3 sets were from the elbows. 


Figure Four Stretch: 

3 Sets each leg 60 second hold


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.    

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 - 41.5 minutes.