Home Physical Therapy Week of
Sunday Dec 3rd - Saturday Dec 9th 2017:
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Home Physical Therapy - Spondylolisthesis BJJ
Warmup - Flutter kicks:
3 sets of
30. Lift my feet off the ground and kick them up and down.
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.
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.
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