Spondylolisthesis BJJ - Home PT week 55

Home Physical Therapy Week of

Monday Nov 6th - Sunday Nov 12th 2017:

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Home Physical Therapy - Spondylolisthesis BJJ

Monday 11/06/2017.

1 hour Brazilian Jiu Jitsu class.  After class was core work at home.  I had planned to mix it up this week and change out the core exercises but after class I was just too tired when I got home.  So I only changed the first exercise.  The rest was the same as last week.  

Rocking Chairs

3 sets of 30 seconds each.  Start seated and rock back keeping everything tight and in the same position.  I do this with my hands hovering over my knees.  I couldn't find a picture to use so I had to photoshop this one together.  

Hip ups

3 sets of 30.  Lift my hips up into air with a side twist.

Side Crunches:

3 set 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 -  41:02