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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