Monday, December 18, 2017

Spondylolisthesis BJJ - Home PT week 59

Home Physical Therapy Week of
Monday Dec 18th - Sunday Dec 24th 2017:
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Home Physical Therapy - Spondylolisthesis BJJ
Sunday 12/18/2017

Exact same workout as Sunday December 3rd 2017: 
http://bjjspondy.blogspot.com/2017/12/spondylolisthesis-bjj-home-pt-week-57.html

Today's time - 44 minutes.

Monday, December 11, 2017

Spondylolisthesis BJJ - Home PT week 58

Home Physical Therapy Week of
Monday Dec 11th - Sunday Dec 17th 2017:
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Home Physical Therapy - Spondylolisthesis BJJ
Tuesday 12/12/2017
Today was a bit different in terms of core work.  At Brazilian Jiu Jitsu class, we did a round robin abdominal circuit.  There were about 25 people in class each choosing an ab exercise for the group. 
About 30 reps each exercise times 25 people taking around 15-20 minutes?  Not really sure as I didn't actually time it.  That was my core work for the week. 

Sunday, December 3, 2017

Spondylolisthesis BJJ - Home PT week 57

Home Physical Therapy Week of
Sunday Dec 3rd - Saturday Dec 9th 2017:
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Home Physical Therapy - Spondylolisthesis BJJ
Sunday 12/03/2017

Warmup - Flutter kicks:


3 sets of 30.  Lift my feet off the ground and kick them up and down. 

Plank twists side to side:

3 sets of 30 seconds each.


Side Planks:

2 sets on each side for 45 seconds each.  Still don't like these.  I have somehow injured/strained my shoulder and doing these is causing additional pain.  So I stopped after the 2nd set and did 1 set on each side of side crunches.  I will be replacing planks with side crunches for a few weeks to give my shoulder some additional rest time.  Can't say I'll miss the side planks because I won't!

Side Crunches:


1 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 - 46 minutes.