Monday, November 20, 2017

Spondylolisthesis BJJ - Home PT week 56

Home Physical Therapy Week of
Monday Nov 20th - Sunday Nov 27th 2017:
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Home Physical Therapy - Spondylolisthesis BJJ
Monday 11/20/2017.

Still have some kids that are ill this week and I almost skipped tonight.  I decided to push thru it so I wouldn't miss two weeks in a row.  With that said, I was too tired to change up the workout this week like I had hoped so I did the same one from earlier this month.  Still better then nothing!    

Heel touches.  


3 sets of 30 seconds each.   



Hip ups

3 sets of 30 reps.  Lift my hips up into air no twist this time.



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 -  41:52

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